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  6. Cinnamon vs. Bran raw

Cinnamon vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between cinnamon and bran raw

  • Cinnamon has more manganese, fiber, calcium, iron, and vitamin K, while bran raw has more phosphorus, vitamin B1, selenium, magnesium, and vitamin B5.
  • Cinnamon covers your daily need for manganese, 515% more than bran raw.
  • Cinnamon contains 17 times more calcium than bran raw. While cinnamon contains 1002mg of calcium, bran raw contains only 58mg.

These are the specific foods used in this comparison Spices, cinnamon, ground and Oat bran, raw.

Infographic

Cinnamon vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +1627.6%
Contains more IronIron +53.8%
Contains more ManganeseManganese +210.2%
Contains more MagnesiumMagnesium +291.7%
Contains more PotassiumPotassium +31.3%
Contains more CopperCopper +18.9%
Contains more ZincZinc +69.9%
Contains more PhosphorusPhosphorus +1046.9%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +1358.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 13% 0% 5% 46% 5.5% 9.5% 25% 21% 36% 0% 78% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +129.7%
Contains more Vitamin B3Vitamin B3 +42.6%
Contains more Vitamin KVitamin K +875%
Contains more Vitamin B1Vitamin B1 +5218.2%
Contains more Vitamin B2Vitamin B2 +436.6%
Contains more Vitamin B5Vitamin B5 +317.3%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cinnamon Bran raw DV% diff.
Manganese 17.466mg 5.63mg 515%
Fiber 53.1g 15.4g 151%
Phosphorus 64mg 734mg 96%
Vitamin B1 0.022mg 1.17mg 96%
Calcium 1002mg 58mg 94%
Selenium 3.1µg 45.2µg 77%
Magnesium 60mg 235mg 42%
Iron 8.32mg 5.41mg 36%
Protein 3.99g 17.3g 27%
Vitamin B5 0.358mg 1.494mg 23%
Vitamin K 31.2µg 3.2µg 23%
Polyunsaturated fat 0.068g 2.766g 18%
Vitamin B2 0.041mg 0.22mg 14%
Zinc 1.83mg 3.11mg 12%
Folate 6µg 52µg 12%
Fats 1.24g 7.03g 9%
Vitamin E 2.32mg 1.01mg 9%
Copper 0.339mg 0.403mg 7%
Carbs 80.59g 66.22g 5%
Monounsaturated fat 0.246g 2.376g 5%
Vitamin C 3.8mg 0mg 4%
Potassium 431mg 566mg 4%
Choline 11mg 32.2mg 4%
Saturated fat 0.345g 1.328g 4%
Vitamin A 15µg 0µg 2%
Vitamin B3 1.332mg 0.934mg 2%
Vitamin B6 0.158mg 0.165mg 1%
Fructose 1.11g 1%
Calories 247kcal 246kcal 0%
Protein per 100 calories 1.6g 7g N/A
Calories per 10 g protein 619kcal 142kcal N/A
Weight per 100 calories 40g 41g N/A
Unsaturated / Saturated Fat ratio 0.91 3.9 N/A
Net carbs 27.49g 50.82g N/A
Sugar 2.17g 1.45g N/A
Sodium 10mg 4mg 0%
Tryptophan 0.049mg 0.335mg 0%
Threonine 0.136mg 0.502mg 0%
Isoleucine 0.146mg 0.668mg 0%
Leucine 0.253mg 1.374mg 0%
Lysine 0.243mg 0.76mg 0%
Methionine 0.078mg 0.335mg 0%
Phenylalanine 0.146mg 0.908mg 0%
Valine 0.224mg 0.964mg 0%
Histidine 0.117mg 0.41mg 0%
Omega-3 - ALA 0.011g N/A

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% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more CarbsCarbs +21.7%
Contains more WaterWater +61.5%
Contains more OtherOther +24.1%
Contains more ProteinProtein +333.6%
Contains more FatsFats +466.9%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -74%
Contains more Mono. FatMonounsaturated fat +865.9%
Contains more Poly. FatPolyunsaturated fat +3967.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.