Coconut vs. Cinnamon
Nutrition comparison of Coconut and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and cinnamon:
- Both coconut and cinnamon are high in calories, dietary fiber, iron and potassium.
- Cinnamon has 65% less sugar than coconut.
- Cinnamon is an excellent source of calcium.
- Coconut has more thiamin and folate, however, cinnamon contains more niacin and Vitamin B6.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and cinnamon are high in calories. Coconut has 43% more calories than cinnamon - coconut has 354 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, coconut is much lighter in carbs, much heavier in fat and similar to cinnamon for protein. Coconut has a macronutrient ratio of 4:16:80 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Cinnamon | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 16% | 96% |
| Fat | 80% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and coconut has 81% less carbohydrates than cinnamon - coconut has 15.2g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both coconut and cinnamon are high in dietary fiber. Cinnamon has 490% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Cinnamon has 65% less sugar than coconut - coconut has 6.2g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Coconut and cinnamon contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Coconut is high in saturated fat and cinnamon has 99% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Coconut and cinnamon contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Cinnamon has more Vitamin A than coconut - cinnamon has 15ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Cinnamon has 867% more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Cinnamon has 155 times more Vitamin K than coconut - coconut has 0.2ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin and folate, however, cinnamon contains more niacin and Vitamin B6. Both coconut and cinnamon contain significant amounts of riboflavin and pantothenic acid.
| Coconut | Cinnamon | |
|---|---|---|
| Thiamin | 0.066 MG | 0.022 MG |
| Riboflavin | 0.02 MG | 0.041 MG |
| Niacin | 0.54 MG | 1.332 MG |
| Pantothenic acid | 0.3 MG | 0.358 MG |
| Vitamin B6 | 0.054 MG | 0.158 MG |
| Folate | 26 UG | 6 UG |
Minerals
calcium
Cinnamon is an excellent source of calcium and it has 70 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both coconut and cinnamon are high in iron. Cinnamon has 242% more iron than coconut - coconut has 2.4mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both coconut and cinnamon are high in potassium. Cinnamon has 21% more potassium than coconut - coconut has 356mg of potassium per 100 grams and cinnamon has 431mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than cinnamon per 100 grams.
| Coconut | Cinnamon | |
|---|---|---|
| linoleic acid | 0.366 G | 0.044 G |
| Total | 0.366 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.
Coconut 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 coconut or cinnamon contain more calories in 100 grams?Both coconut and cinnamon are high in calories. Coconut has 40% more calories than cinnamon - coconut has 354 calories in 100g and cinnamon has 247 calories.
Does coconut or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and coconut has 80% fewer carbohydrates than cinnamon - coconut has 15.2g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does coconut or cinnamon contain more calcium?
Cinnamon is a rich source of calcium and it has 70 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does coconut or cinnamon contain more iron?
Both coconut and cinnamon are high in iron. Cinnamon has 240% more iron than coconut - coconut has 2.4mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does coconut or cinnamon contain more potassium?
Both coconut and cinnamon are high in potassium. Cinnamon has 20% more potassium than coconut - coconut has 356mg of potassium in 100 grams and cinnamon has 431mg of potassium.