Cinnamon vs. Bok Choy
Nutrition comparison of Cinnamon and Bok Choy
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
bok choy
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and bok choy:
- Both bok choy and cinnamon are high in calcium and potassium.
- Bok choy has more beta-carotene than cinnamon, however, cinnamon contains more lutein + zeaxanthin than bok choy.
- Bok choy is an excellent source of Vitamin A and Vitamin C.
- Cinnamon has more niacin and pantothenic acid, however, bok choy contains more folate.
- Cinnamon is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Bok Choy (Cabbage, chinese (pak-choi), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cinnamon is high in calories and bok choy has 95% less calories than cinnamon - bok choy has 13 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is much lighter in protein, much heavier in carbs and lighter in fat compared to bok choy per calorie. Cinnamon has a macronutrient ratio of 5:96:0 and for bok choy, 39:53:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Bok Choy | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 96% | 53% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and bok choy has 97% less carbohydrates than cinnamon - bok choy has 2.2g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Cinnamon is an excellent source of dietary fiber and it has 52 times more dietary fiber than bok choy - bok choy has 1g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Bok choy and cinnamon contain similar amounts of sugar - bok choy has 1.2g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has 166% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both bok choy and cinnamon are low in saturated fat - bok choy has 0.03g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Bok choy is an excellent source of Vitamin C and it has 10 times more Vitamin C than cinnamon - bok choy has 45mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Bok choy is an excellent source of Vitamin A and it has 13 times more Vitamin A than cinnamon - bok choy has 223ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Cinnamon has 24 times more Vitamin E than bok choy - bok choy has 0.09mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Bok choy and cinnamon contain similar amounts of Vitamin K - bok choy has 45.5ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Cinnamon has more niacin and pantothenic acid, however, bok choy contains more folate. Both cinnamon and bok choy contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Cinnamon | Bok Choy | |
|---|---|---|
| Thiamin | 0.022 MG | 0.04 MG |
| Riboflavin | 0.041 MG | 0.07 MG |
| Niacin | 1.332 MG | 0.5 MG |
| Pantothenic acid | 0.358 MG | 0.088 MG |
| Vitamin B6 | 0.158 MG | 0.194 MG |
| Folate | 6 UG | 66 UG |
Minerals
calcium
Both bok choy and cinnamon are high in calcium. Cinnamon has 854% more calcium than bok choy - bok choy has 105mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 940% more iron than bok choy - bok choy has 0.8mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both bok choy and cinnamon are high in potassium. Cinnamon has 71% more potassium than bok choy - bok choy has 252mg 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, bok choy has more beta-carotene than cinnamon per 100 grams, however, cinnamon contains more lutein + zeaxanthin than bok choy per 100 grams. Both cinnamon and bok choy contain small amounts of alpha-carotene.
| Cinnamon | Bok Choy | |
|---|---|---|
| beta-carotene | 112 UG | 2681 UG |
| alpha-carotene | 1 UG | 1 UG |
| lycopene | 15 UG | ~ |
| lutein + zeaxanthin | 222 UG | 40 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, bok choy has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Cinnamon | Bok Choy | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.055 G |
| Total | 0.011 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, both cinnamon and bok choy contain small amounts of linoleic acid.
| Cinnamon | Bok Choy | |
|---|---|---|
| linoleic acid | 0.044 G | 0.042 G |
| Total | 0.044 G | 0.042 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.
Cinnamon g
()
|
Daily Values (%) |
Bok Choy 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 bok choy or cinnamon contain more calories in 100 grams?Cinnamon is high in calories and bok choy has 100% less calories than cinnamon - bok choy has 13 calories in 100g and cinnamon has 247 calories.
Is bok choy or cinnamon better for protein?
Cinnamon has 170% more protein than bok choy - bok choy has 1.5g of protein per 100 grams and cinnamon has 4g of protein.
Does bok choy or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and bok choy has 100% fewer carbohydrates than cinnamon - bok choy has 2.2g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does bok choy or cinnamon contain more calcium?
Both bok choy and cinnamon are high in calcium. Cinnamon has 850% more calcium than bok choy - bok choy has 105mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does bok choy or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 940% more iron than bok choy - bok choy has 0.8mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does bok choy or cinnamon contain more potassium?
Both bok choy and cinnamon are high in potassium. Cinnamon has 70% more potassium than bok choy - bok choy has 252mg of potassium in 100 grams and cinnamon has 431mg of potassium.