Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cinnamon vs. Sunflower seed — In-Depth Nutrition Comparison

Compare

What are the main differences between Cinnamon and Sunflower seed?

  • Cinnamon is richer in Manganese, Fiber, and Calcium, yet Sunflower seed is richer in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, and Magnesium.
  • Cinnamon's daily need coverage for Manganese is 675% higher.
  • Cinnamon has 13 times more Calcium than Sunflower seed. Cinnamon has 1002mg of Calcium, while Sunflower seed has 78mg.

We used Spices, cinnamon, ground and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Cinnamon vs Sunflower seed 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.
Contains more Calcium +1184.6%
Contains more Iron +58.5%
Contains more Manganese +795.7%
Contains more Magnesium +441.7%
Contains more Phosphorus +931.3%
Contains more Potassium +49.7%
Contains more Zinc +173.2%
Contains more Copper +431%
Contains more Selenium +1609.7%
Equal in Sodium - 9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 301% 312% 43% 28% 39% 2% 50% 114% 2279% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +1184.6%
Contains more Iron +58.5%
Contains more Manganese +795.7%
Contains more Magnesium +441.7%
Contains more Phosphorus +931.3%
Contains more Potassium +49.7%
Contains more Zinc +173.2%
Contains more Copper +431%
Contains more Selenium +1609.7%
Equal in Sodium - 9

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.
:
Contains more Vitamin A +490%
Contains more Vitamin C +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin B1 +6627.3%
Contains more Vitamin B2 +765.9%
Contains more Vitamin B3 +525.8%
Contains more Vitamin B5 +215.6%
Contains more Vitamin B6 +751.3%
Contains more Folate +3683.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 47% 0% 13% 6% 10% 25% 22% 37% 5% 0% 78%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +490%
Contains more Vitamin C +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin E +1415.9%
Contains more Vitamin B1 +6627.3%
Contains more Vitamin B2 +765.9%
Contains more Vitamin B3 +525.8%
Contains more Vitamin B5 +215.6%
Contains more Vitamin B6 +751.3%
Contains more Folate +3683.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +303%
Contains more Water +123.7%
Contains more Other +18.8%
Contains more Protein +420.8%
Contains more Fats +4050%
4% 81% 11% 4%
Protein: 3.99 g
Fats: 1.24 g
Carbs: 80.59 g
Water: 10.58 g
Other: 3.6 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +303%
Contains more Water +123.7%
Contains more Other +18.8%
Contains more Protein +420.8%
Contains more Fats +4050%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +7431.7%
Contains more Polyunsaturated fat +33925%
52% 37% 10%
Saturated Fat: 0.345 g
Monounsaturated Fat: 0.246 g
Polyunsaturated fat: 0.068 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -92.3%
Contains more Monounsaturated Fat +7431.7%
Contains more Polyunsaturated fat +33925%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +12400%
48% 51%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.04 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +12400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cinnamon Sunflower seed Opinion
Net carbs 27.49g 11.4g Cinnamon
Protein 3.99g 20.78g Sunflower seed
Fats 1.24g 51.46g Sunflower seed
Carbs 80.59g 20g Cinnamon
Calories 247kcal 584kcal Sunflower seed
Fructose 1.11g Cinnamon
Sugar 2.17g 2.62g Cinnamon
Fiber 53.1g 8.6g Cinnamon
Calcium 1002mg 78mg Cinnamon
Iron 8.32mg 5.25mg Cinnamon
Magnesium 60mg 325mg Sunflower seed
Phosphorus 64mg 660mg Sunflower seed
Potassium 431mg 645mg Sunflower seed
Sodium 10mg 9mg Sunflower seed
Zinc 1.83mg 5mg Sunflower seed
Copper 0.339mg 1.8mg Sunflower seed
Manganese 17.466mg 1.95mg Cinnamon
Selenium 3.1µg 53µg Sunflower seed
Vitamin A 295IU 50IU Cinnamon
Vitamin A RAE 15µg 3µg Cinnamon
Vitamin E 2.32mg 35.17mg Sunflower seed
Vitamin C 3.8mg 1.4mg Cinnamon
Vitamin B1 0.022mg 1.48mg Sunflower seed
Vitamin B2 0.041mg 0.355mg Sunflower seed
Vitamin B3 1.332mg 8.335mg Sunflower seed
Vitamin B5 0.358mg 1.13mg Sunflower seed
Vitamin B6 0.158mg 1.345mg Sunflower seed
Folate 6µg 227µg Sunflower seed
Vitamin K 31.2µg 0µg Cinnamon
Tryptophan 0.049mg 0.348mg Sunflower seed
Threonine 0.136mg 0.928mg Sunflower seed
Isoleucine 0.146mg 1.139mg Sunflower seed
Leucine 0.253mg 1.659mg Sunflower seed
Lysine 0.243mg 0.937mg Sunflower seed
Methionine 0.078mg 0.494mg Sunflower seed
Phenylalanine 0.146mg 1.169mg Sunflower seed
Valine 0.224mg 1.315mg Sunflower seed
Histidine 0.117mg 0.632mg Sunflower seed
Saturated Fat 0.345g 4.455g Cinnamon
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 0.246g 18.528g Sunflower seed
Polyunsaturated fat 0.068g 23.137g Sunflower seed
Omega-3 - ALA 0.011g Cinnamon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
21%
Cinnamon
156%
Sunflower seed
Minerals Daily Need Coverage Score
318%
Cinnamon
207%
Sunflower seed

Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $2.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Cinnamon
Cinnamon is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated Fat?
Cinnamon
Cinnamon is lower in Saturated Fat (difference - 4.11g)
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.