Cinnamon vs. Sweet Potatoes

Nutrition comparison of Cinnamon and Sweet Potatoes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cinnamon versus sweet potatoes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cinnamon and sweet potatoes:

  • Both sweet potatoes and cinnamon are high in dietary fiber and potassium.
  • Cinnamon is an excellent source of calcium and iron.
  • Sweet potato has more beta-carotene than cinnamon, however, cinnamon contains more lutein + zeaxanthin than sweet potato.
  • Sweet potato has more thiamin and pantothenic acid, however, cinnamon contains more niacin.
  • Sweet potato is an excellent source of Vitamin A.
Detailed nutritional comparison of cinnamon and sweet potatoes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.


Image of Cinnamon src
Image of Sweet Potatoes src

Calories and Carbs

calories

Cinnamon is high in calories and sweet potato has 65% less calories than cinnamon - sweet potato has 86 calories per 100 grams and cinnamon has 247 calories.

For macronutrient ratios, cinnamon is similar to sweet potatoes for protein, carbs and fat. Cinnamon has a macronutrient ratio of 5:92:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cinnamon Sweet Potatoes
Protein 5% 7%
Carbohydrates 92% 92%
Fat 3% 1%
Alcohol ~ ~

carbohydrates

Cinnamon is high in carbohydrates and sweet potato has 75% less carbohydrates than cinnamon - sweet potato has 20.1g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.

dietary fiber

Both sweet potatoes and cinnamon are high in dietary fiber. Cinnamon has 16 times more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.

sugar

Sweet potatoes and cinnamon contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cinnamon has 2.2g of sugar.

Protein

protein

Cinnamon has 154% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cinnamon has 4g of protein.

Fat

saturated fat

Both sweet potatoes and cinnamon are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.

Vitamins

Vitamin C

Sweet potatoes and cinnamon contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.

Vitamin A

Sweet potato is an excellent source of Vitamin A and it has 46 times more Vitamin A than cinnamon - sweet potato has 709ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.

Vitamin E

Cinnamon has 792% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.

Vitamin K

Cinnamon has 16 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.

The B Vitamins

Sweet potato has more thiamin and pantothenic acid, however, cinnamon contains more niacin. Both cinnamon and sweet potatoes contain significant amounts of riboflavin, Vitamin B6 and folate.

Cinnamon Sweet Potatoes
Thiamin 0.022 MG 0.078 MG
Riboflavin 0.041 MG 0.061 MG
Niacin 1.332 MG 0.557 MG
Pantothenic acid 0.358 MG 0.8 MG
Vitamin B6 0.158 MG 0.209 MG
Folate 6 UG 11 UG

Minerals

calcium

Cinnamon is an excellent source of calcium and it has 32 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cinnamon has 1002mg of calcium.

iron

Cinnamon is an excellent source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and cinnamon has 8.3mg of iron.

potassium

Both sweet potatoes and cinnamon are high in potassium. Cinnamon has 28% more potassium than sweet potato - sweet potato has 337mg 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, sweet potato has more beta-carotene than cinnamon per 100 grams, however, cinnamon contains more lutein + zeaxanthin than sweet potato per 100 grams. Both cinnamon and sweet potatoes contain small amounts of alpha-carotene.

Cinnamon Sweet Potatoes
beta-carotene 112 UG 8509 UG
alpha-carotene 1 UG 7 UG
lycopene 15 UG ~
lutein + zeaxanthin 222 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cinnamon has more alpha linoleic acid (ALA) than sweet potato per 100 grams.

Cinnamon Sweet Potatoes
alpha linoleic acid 0.011 G 0.001 G
Total 0.011 G 0.001 G

omega 6s

Comparing omega-6 fatty acids, both cinnamon and sweet potatoes contain small amounts of linoleic acid.

Cinnamon Sweet Potatoes
linoleic acid 0.044 G 0.013 G
Total 0.044 G 0.013 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Cinnamon or Sweet Potatoes .

Note: The specific food items compared are: Cinnamon (Spices, cinnamon, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) .

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G Water G
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FAQ

Does sweet potatoes or cinnamon contain more calories in 100 grams?
Cinnamon is high in calories and sweet potato has 70% less calories than cinnamon - sweet potato has 86 calories in 100g and cinnamon has 247 calories.

Does sweet potatoes or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and sweet potato has 80% fewer carbohydrates than cinnamon - sweet potato has 20.1g of carbs for 100g and cinnamon has 80.6g of carbohydrates.

Does sweet potatoes or cinnamon contain more calcium?
Cinnamon is a rich source of calcium and it has 32 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cinnamon has 1002mg of calcium.

Does sweet potatoes or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and cinnamon has 8.3mg of iron.

Does sweet potatoes or cinnamon contain more potassium?
Both sweet potatoes and cinnamon are high in potassium. Cinnamon has 30% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and cinnamon has 431mg of potassium.