Mango vs. Cinnamon
Nutrition comparison of Mango and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and cinnamon:
- Cinnamon has 5.2 times less sugar than mango.
- Cinnamon is an excellent source of calcium, dietary fiber, iron and potassium.
- Mango has more beta-carotene than cinnamon, however, cinnamon contains more lutein + zeaxanthin than mango.
- Mango has more folate.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cinnamon is high in calories and mango has 76% less calories than cinnamon - mango has 60 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, mango is lighter in carbs, heavier in fat and similar to cinnamon for protein. Mango has a macronutrient ratio of 5:90:5 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Cinnamon | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 90% | 96% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and mango has 81% less carbohydrates than cinnamon - mango has 15g 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 32 times more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Cinnamon has 5.2 times less sugar than mango - mango has 13.7g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has 387% more protein than mango - mango has 0.82g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both mango and cinnamon are low in saturated fat - mango has 0.09g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 858% more Vitamin C than cinnamon - mango has 36.4mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Mango has 260% more Vitamin A than cinnamon - mango has 54ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Cinnamon has 158% more Vitamin E than mango - mango has 0.9mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Cinnamon has 643% more Vitamin K than mango - mango has 4.2ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Mango has more folate. Both mango and cinnamon contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Mango | Cinnamon | |
|---|---|---|
| Thiamin | 0.028 MG | 0.022 MG |
| Riboflavin | 0.038 MG | 0.041 MG |
| Niacin | 0.669 MG | 1.332 MG |
| Pantothenic acid | 0.197 MG | 0.358 MG |
| Vitamin B6 | 0.119 MG | 0.158 MG |
| Folate | 43 UG | 6 UG |
Minerals
calcium
Cinnamon is an excellent source of calcium and it has 90 times more calcium than mango - mango has 11mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 51 times more iron than mango - mango has 0.16mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Cinnamon is an excellent source of potassium and it has 157% more potassium than mango - mango has 168mg 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, mango has more beta-carotene than cinnamon per 100 grams, however, cinnamon contains more lutein + zeaxanthin than mango per 100 grams. Both mango and cinnamon contain small amounts of alpha-carotene and lycopene.
| Mango | Cinnamon | |
|---|---|---|
| beta-carotene | 640 UG | 112 UG |
| alpha-carotene | 9 UG | 1 UG |
| lycopene | 3 UG | 15 UG |
| lutein + zeaxanthin | 23 UG | 222 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, mango has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Mango | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.011 G |
| Total | 0.051 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, both mango and cinnamon contain small amounts of linoleic acid.
| Mango | Cinnamon | |
|---|---|---|
| linoleic acid | 0.019 G | 0.044 G |
| Total | 0.019 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.
Mango 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 mango or cinnamon contain more calories in 100 grams?Cinnamon is high in calories and mango has 80% less calories than cinnamon - mango has 60 calories in 100g and cinnamon has 247 calories.
Does mango or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and mango has 80% fewer carbohydrates than cinnamon - mango has 15g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does mango or cinnamon contain more calcium?
Cinnamon is a rich source of calcium and it has 90 times more calcium than mango - mango has 11mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does mango or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 51 times more iron than mango - mango has 0.16mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does mango or cinnamon contain more potassium?
Cinnamon is a rich source of potassium and it has 160% more potassium than mango - mango has 168mg of potassium in 100 grams and cinnamon has 431mg of potassium.