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Cinnamon vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between Cinnamon and Chia seeds?

  • Cinnamon is richer in Manganese, Fiber, and Calcium, yet Chia seeds is richer in Phosphorus, Selenium, Magnesium, Copper, Vitamin B1, Vitamin B3, and Zinc.
  • Cinnamon's daily need coverage for Manganese is 641% higher.
  • Cinnamon has 2 times more Calcium than Chia seeds. Cinnamon has 1002mg of Calcium, while Chia seeds has 631mg.

We used Spices, cinnamon, ground and Seeds, chia seeds, dried types in this comparison.

Infographic

Cinnamon vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 301% 38% 312% 113% 50% 27% 1.3% 2278% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more CalciumCalcium +58.8%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +541.4%
Contains more MagnesiumMagnesium +458.3%
Contains more CopperCopper +172.6%
Contains more ZincZinc +150.3%
Contains more PhosphorusPhosphorus +1243.8%
Contains more SeleniumSelenium +1680.6%
~equal in Potassium ~407mg
~equal in Iron ~7.72mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 18% 46% 0% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5% 6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +137.5%
Contains more Vitamin AVitamin A +446.3%
Contains more Vitamin E Vitamin E +364%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2718.2%
Contains more Vitamin B2Vitamin B2 +314.6%
Contains more Vitamin B3Vitamin B3 +562.9%
Contains more FolateFolate +716.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +91.3%
Contains more WaterWater +82.4%
Contains more ProteinProtein +314.5%
Contains more FatsFats +2379%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 10%
Saturated Fat: Sat. Fat 0.345 g
Monounsaturated Fat: Mono. Fat 0.246 g
Polyunsaturated fat: Poly. Fat 0.068 g
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated Fat -89.6%
Contains more Mono. FatMonounsaturated Fat +838.6%
Contains more Poly. FatPolyunsaturated fat +34701.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cinnamon Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cinnamon Chia seeds Opinion
Calories 247kcal 486kcal Chia seeds
Protein 3.99g 16.54g Chia seeds
Fats 1.24g 30.74g Chia seeds
Vitamin C 3.8mg 1.6mg Cinnamon
Net carbs 27.49g 7.72g Cinnamon
Carbs 80.59g 42.12g Cinnamon
Magnesium 60mg 335mg Chia seeds
Calcium 1002mg 631mg Cinnamon
Potassium 431mg 407mg Cinnamon
Iron 8.32mg 7.72mg Cinnamon
Sugar 2.17g Chia seeds
Fiber 53.1g 34.4g Cinnamon
Copper 0.339mg 0.924mg Chia seeds
Zinc 1.83mg 4.58mg Chia seeds
Phosphorus 64mg 860mg Chia seeds
Sodium 10mg 16mg Cinnamon
Vitamin A 295IU 54IU Cinnamon
Vitamin A RAE 15µg Cinnamon
Vitamin E 2.32mg 0.5mg Cinnamon
Manganese 17.466mg 2.723mg Cinnamon
Selenium 3.1µg 55.2µg Chia seeds
Vitamin B1 0.022mg 0.62mg Chia seeds
Vitamin B2 0.041mg 0.17mg Chia seeds
Vitamin B3 1.332mg 8.83mg Chia seeds
Vitamin B5 0.358mg Cinnamon
Vitamin B6 0.158mg Cinnamon
Vitamin K 31.2µg Cinnamon
Folate 6µg 49µg Chia seeds
Trans Fat 0g 0.14g Cinnamon
Choline 11mg Cinnamon
Saturated Fat 0.345g 3.33g Cinnamon
Monounsaturated Fat 0.246g 2.309g Chia seeds
Polyunsaturated fat 0.068g 23.665g Chia seeds
Tryptophan 0.049mg 0.436mg Chia seeds
Threonine 0.136mg 0.709mg Chia seeds
Isoleucine 0.146mg 0.801mg Chia seeds
Leucine 0.253mg 1.371mg Chia seeds
Lysine 0.243mg 0.97mg Chia seeds
Methionine 0.078mg 0.588mg Chia seeds
Phenylalanine 0.146mg 1.016mg Chia seeds
Valine 0.224mg 0.95mg Chia seeds
Histidine 0.117mg 0.531mg Chia seeds
Fructose 1.11g Cinnamon
Omega-3 - ALA 0.011g 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Cinnamon
32%
Chia seeds
Minerals Daily Need Coverage Score
318%
Cinnamon
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 2.985g)
Which food is richer in vitamins?
Cinnamon
Cinnamon is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.17g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cinnamon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171320/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.