Almonds vs. Cinnamon
Nutrition comparison of Almonds and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and cinnamon:
- Both almonds and cinnamon are high in calcium, calories, dietary fiber, iron and potassium.
- Almond has more thiamin, riboflavin, niacin and folate.
- Almond is an excellent source of Vitamin E and protein.
- Cinnamon has 10 times less saturated fat than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and cinnamon are high in calories. Almond has 134% more calories than cinnamon - almond has 579 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to cinnamon per calorie. Almonds has a macronutrient ratio of 14:14:73 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Cinnamon | |
|---|---|---|
| Protein | 14% | 5% |
| Carbohydrates | 14% | 96% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and almond has 73% less carbohydrates than cinnamon - almond has 21.6g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both almonds and cinnamon are high in dietary fiber. Cinnamon has 325% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Almonds and cinnamon contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 430% more protein than cinnamon - almond has 21.2g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Cinnamon has 10 times less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
trans fat
Both almonds and cinnamon are low in trans fat - almond has 0.02g of trans fat per 100 grams and cinnamon does not contain significant amounts.
Vitamins
Vitamin C
Cinnamon has more Vitamin C than almond - cinnamon has 3.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Cinnamon has more Vitamin A than almond - cinnamon has 15ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 10 times more Vitamin E than cinnamon - almond has 25.6mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Cinnamon has more Vitamin K than almond - cinnamon has 31.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin and folate. Both almonds and cinnamon contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Cinnamon | |
|---|---|---|
| Thiamin | 0.205 MG | 0.022 MG |
| Riboflavin | 1.138 MG | 0.041 MG |
| Niacin | 3.618 MG | 1.332 MG |
| Pantothenic acid | 0.471 MG | 0.358 MG |
| Vitamin B6 | 0.137 MG | 0.158 MG |
| Folate | 44 UG | 6 UG |
Minerals
calcium
Both almonds and cinnamon are high in calcium. Cinnamon has 272% more calcium than almond - almond has 269mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both almonds and cinnamon are high in iron. Cinnamon has 124% more iron than almond - almond has 3.7mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both almonds and cinnamon are high in potassium. Almond has 70% more potassium than cinnamon - almond has 733mg of potassium per 100 grams and cinnamon has 431mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Cinnamon | |
|---|---|---|
| beta-carotene | 1 UG | 112 UG |
| lutein + zeaxanthin | 1 UG | 222 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 15 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cinnamon has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.011 G |
| Total | 0.003 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cinnamon per 100 grams.
| Almonds | Cinnamon | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.044 G |
| Total | 12.326 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Cinnamon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or cinnamon contain more calories in 100 grams?Both almonds and cinnamon are high in calories. Almond has 130% more calories than cinnamon - almond has 579 calories in 100g and cinnamon has 247 calories.
Does almonds or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and almond has 70% fewer carbohydrates than cinnamon - almond has 21.6g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does almonds or cinnamon contain more calcium?
Both almonds and cinnamon are high in calcium. Cinnamon has 270% more calcium than almond - almond has 269mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does almonds or cinnamon contain more iron?
Both almonds and cinnamon are high in iron. Cinnamon has 120% more iron than almond - almond has 3.7mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does almonds or cinnamon contain more potassium?
Both almonds and cinnamon are high in potassium. Almond has 70% more potassium than cinnamon - almond has 733mg of potassium in 100 grams and cinnamon has 431mg of potassium.