Flaxseeds vs. Cinnamon
Nutrition comparison of Flaxseeds and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and cinnamon:
- Both flaxseeds and cinnamon are high in calcium, calories, dietary fiber, iron and potassium.
- Cinnamon has 9.6 times less saturated fat than flaxseed.
- Flaxseed has more lutein + zeaxanthin than cinnamon, however, cinnamon contains more beta-carotene than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and cinnamon are high in calories. Flaxseed has 116% more calories than cinnamon - flaxseed has 534 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, flaxseeds is heavier in protein, much lighter in carbs and much heavier in fat compared to cinnamon per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Cinnamon | |
|---|---|---|
| Protein | 13% | 5% |
| Carbohydrates | 21% | 96% |
| Fat | 66% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and flaxseed has 64% less carbohydrates than cinnamon - flaxseed has 28.9g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both flaxseeds and cinnamon are high in dietary fiber. Cinnamon has 95% more dietary fiber than flaxseed - flaxseed has 27.3g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Flaxseeds and cinnamon contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 358% more protein than cinnamon - flaxseed has 18.3g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Cinnamon has 9.6 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Cinnamon has 533% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Cinnamon has more Vitamin A than flaxseed - cinnamon has 15ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Cinnamon has 648% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Cinnamon has 626% more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Cinnamon | |
|---|---|---|
| Thiamin | 1.644 MG | 0.022 MG |
| Riboflavin | 0.161 MG | 0.041 MG |
| Niacin | 3.08 MG | 1.332 MG |
| Pantothenic acid | 0.985 MG | 0.358 MG |
| Vitamin B6 | 0.473 MG | 0.158 MG |
| Folate | 87 UG | 6 UG |
Minerals
calcium
Both flaxseeds and cinnamon are high in calcium. Cinnamon has 293% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both flaxseeds and cinnamon are high in iron. Cinnamon has 45% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both flaxseeds and cinnamon are high in potassium. Flaxseed has 89% more potassium than cinnamon - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than cinnamon per 100 grams, however, cinnamon contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Cinnamon | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 222 UG |
| beta-carotene | ~ | 112 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 15 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Flaxseeds | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.011 G |
| Total | 22.813 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cinnamon per 100 grams.
| Flaxseeds | Cinnamon | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.044 G |
| Total | 5.91 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.
Flaxseeds g
()
|
Daily Values (%) |
Cinnamon g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 flaxseeds or cinnamon contain more calories in 100 grams?Both flaxseeds and cinnamon are high in calories. Flaxseed has 120% more calories than cinnamon - flaxseed has 534 calories in 100g and cinnamon has 247 calories.
Does flaxseeds or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and flaxseed has 60% fewer carbohydrates than cinnamon - flaxseed has 28.9g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does flaxseeds or cinnamon contain more calcium?
Both flaxseeds and cinnamon are high in calcium. Cinnamon has 290% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does flaxseeds or cinnamon contain more iron?
Both flaxseeds and cinnamon are high in iron. Cinnamon has 50% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does flaxseeds or cinnamon contain more potassium?
Both flaxseeds and cinnamon are high in potassium. Flaxseed has 90% more potassium than cinnamon - flaxseed has 813mg of potassium in 100 grams and cinnamon has 431mg of potassium.