Apple vs. Cinnamon
Nutrition comparison of Apple and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cinnamon:
- Both cinnamon and apple are high in dietary fiber.
- Cinnamon has 3.7 times less sugar than apple.
- Cinnamon has more niacin, pantothenic acid and Vitamin B6.
- Cinnamon is an excellent source of calcium, iron and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cinnamon is high in calories and apple has 79% less calories than cinnamon - cinnamon has 247 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is similar to cinnamon for protein, carbs and fat. Apple has a macronutrient ratio of 2:96:3 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cinnamon | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 96% | 96% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and apple has 83% less carbohydrates than cinnamon - cinnamon has 80.6g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both cinnamon and apple are high in dietary fiber. Cinnamon has 21 times more dietary fiber than apple - cinnamon has 53.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Cinnamon has 3.7 times less sugar than apple - cinnamon has 2.2g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Cinnamon has 14 times more protein than apple - cinnamon has 4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both cinnamon and apple are low in saturated fat - cinnamon has 0.35g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Cinnamon and apple contain similar amounts of Vitamin C - cinnamon has 3.8mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Cinnamon and apple contain similar amounts of Vitamin A - cinnamon has 15ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Cinnamon has 11 times more Vitamin E than apple - cinnamon has 2.3mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cinnamon has 13 times more Vitamin K than apple - cinnamon has 31.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Cinnamon has more niacin, pantothenic acid and Vitamin B6. Both apple and cinnamon contain significant amounts of thiamin, riboflavin and folate.
| Apple | Cinnamon | |
|---|---|---|
| Thiamin | 0.017 MG | 0.022 MG |
| Riboflavin | 0.026 MG | 0.041 MG |
| Niacin | 0.091 MG | 1.332 MG |
| Pantothenic acid | 0.061 MG | 0.358 MG |
| Vitamin B6 | 0.041 MG | 0.158 MG |
| Folate | 3 UG | 6 UG |
Minerals
calcium
Cinnamon is an excellent source of calcium and it has 166 times more calcium than apple - cinnamon has 1002mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 68 times more iron than apple - cinnamon has 8.3mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cinnamon is an excellent source of potassium and it has 303% more potassium than apple - cinnamon has 431mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Cinnamon | |
|---|---|---|
| beta-carotene | 27 UG | 112 UG |
| lutein + zeaxanthin | 29 UG | 222 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 15 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and cinnamon contain significant amounts of alpha linoleic acid (ALA).
| Apple | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.011 G |
| Total | 0.009 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both apple and cinnamon contain small amounts of linoleic acid.
| Apple | Cinnamon | |
|---|---|---|
| linoleic acid | 0.043 G | 0.044 G |
| Total | 0.043 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.
Apple 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 cinnamon or apple contain more calories in 100 grams?Cinnamon is high in calories and apple has 80% less calories than cinnamon - cinnamon has 247 calories in 100g and apple has 52 calories.
Does cinnamon or apple have more carbohydrates?
By weight, cinnamon is high in carbohydrates and apple has 80% fewer carbohydrates than cinnamon - cinnamon has 80.6g of carbs for 100g and apple has 13.8g of carbohydrates.
Does cinnamon or apple contain more calcium?
Cinnamon is a rich source of calcium and it has 166 times more calcium than apple - cinnamon has 1002mg of calcium in 100 grams and apple has 6mg of calcium.
Does cinnamon or apple contain more iron?
Cinnamon is an abundant source of iron and it has 68 times more iron than apple - cinnamon has 8.3mg of iron in 100 grams and apple has 0.12mg of iron.
Does cinnamon or apple contain more potassium?
Cinnamon is a rich source of potassium and it has 300% more potassium than apple - cinnamon has 431mg of potassium in 100 grams and apple has 107mg of potassium.