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Cinnamon vs. Spearmint — In-Depth Nutrition Comparison

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A recap on differences between Cinnamon and Spearmint

  • Cinnamon has more Manganese, Fiber, Calcium, Copper, and Zinc, however, Spearmint is higher in Iron, Folate, Vitamin A RAE, Vitamin C, and Vitamin B2.
  • Cinnamon covers your daily Manganese needs 711% more than Spearmint.
  • Spearmint contains 8 times less Fiber than Cinnamon. Cinnamon contains 53.1g of Fiber, while Spearmint contains 6.8g.

Food varieties used in this article are Spices, cinnamon, ground and Spearmint, fresh.

Infographic

Cinnamon vs Spearmint 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 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more CalciumCalcium +403.5%
Contains more CopperCopper +41.3%
Contains more ZincZinc +67.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1462.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +42.7%
~equal in Magnesium ~63mg
~equal in Potassium ~458mg
~equal in Phosphorus ~60mg

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 44% 243% 0% 0% 20% 40% 18% 15% 36% 0% 0% 79% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin AVitamin A +1274.2%
Contains more Vitamin B1Vitamin B1 +254.5%
Contains more Vitamin B2Vitamin B2 +326.8%
Contains more FolateFolate +1650%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.158mg
~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
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +21.3%
Contains more FatsFats +69.9%
Contains more CarbsCarbs +858.3%
Contains more OtherOther +78.2%
Contains more WaterWater +708.6%

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
31% 4% 65%
Saturated Fat: Sat. Fat 0.191 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated Fat +884%
Contains less Sat. FatSaturated Fat -44.6%
Contains more Poly. FatPolyunsaturated fat +479.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Spearmint Opinion
Calories 247kcal 44kcal Cinnamon
Protein 3.99g 3.29g Cinnamon
Fats 1.24g 0.73g Cinnamon
Vitamin C 3.8mg 13.3mg Spearmint
Net carbs 27.49g 1.61g Cinnamon
Carbs 80.59g 8.41g Cinnamon
Magnesium 60mg 63mg Spearmint
Calcium 1002mg 199mg Cinnamon
Potassium 431mg 458mg Spearmint
Iron 8.32mg 11.87mg Spearmint
Sugar 2.17g Spearmint
Fiber 53.1g 6.8g Cinnamon
Copper 0.339mg 0.24mg Cinnamon
Zinc 1.83mg 1.09mg Cinnamon
Phosphorus 64mg 60mg Cinnamon
Sodium 10mg 30mg Cinnamon
Vitamin A 295IU 4054IU Spearmint
Vitamin A RAE 15µg 203µg Spearmint
Vitamin E 2.32mg Cinnamon
Manganese 17.466mg 1.118mg Cinnamon
Selenium 3.1µg Cinnamon
Vitamin B1 0.022mg 0.078mg Spearmint
Vitamin B2 0.041mg 0.175mg Spearmint
Vitamin B3 1.332mg 0.948mg Cinnamon
Vitamin B5 0.358mg 0.25mg Cinnamon
Vitamin B6 0.158mg 0.158mg
Vitamin K 31.2µg Cinnamon
Folate 6µg 105µg Spearmint
Choline 11mg Cinnamon
Saturated Fat 0.345g 0.191g Spearmint
Monounsaturated Fat 0.246g 0.025g Cinnamon
Polyunsaturated fat 0.068g 0.394g Spearmint
Tryptophan 0.049mg 0.05mg Spearmint
Threonine 0.136mg 0.135mg Cinnamon
Isoleucine 0.146mg 0.135mg Cinnamon
Leucine 0.253mg 0.247mg Cinnamon
Lysine 0.243mg 0.141mg Cinnamon
Methionine 0.078mg 0.046mg Cinnamon
Phenylalanine 0.146mg 0.168mg Spearmint
Valine 0.224mg 0.164mg Cinnamon
Histidine 0.117mg 0.066mg Cinnamon
Fructose 1.11g Cinnamon
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Spearmint
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
38%
Spearmint
Minerals Daily Need Coverage Score
318%
Cinnamon
88%
Spearmint

Comparison summary

Which food is lower in Sugar?
Spearmint
Spearmint is lower in Sugar (difference - 2.17g)
Which food is lower in Saturated Fat?
Spearmint
Spearmint is lower in Saturated Fat (difference - 0.154g)
Which food is lower in glycemic index?
Spearmint
Spearmint is lower in glycemic index (difference - 0)
Which food is cheaper?
Spearmint
Spearmint is cheaper (difference - $4)
Which food contains less Sodium?
Cinnamon
Cinnamon contains less Sodium (difference - 20mg)
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.
Which food is richer in vitamins?
?
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. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/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.