Cinnamon vs. White Sugar
Nutrition comparison of Cinnamon and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and white sugar:
- Both white sugar and cinnamon are high in calories and carbohydrates.
- Cinnamon has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cinnamon is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and cinnamon are high in calories. White sugar has 57% more calories than cinnamon - white sugar has 387 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is heavier in protein, lighter in carbs and similar to white sugar for fat. Cinnamon has a macronutrient ratio of 5:92:3 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | White Sugar | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 92% | 100% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both white sugar and cinnamon are high in carbohydrates. White sugar has 24% more carbohydrates than cinnamon - white sugar has 100g 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 more dietary fiber than white sugar - cinnamon has 53.1g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and cinnamon has 98% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has more protein than white sugar - cinnamon has 4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Both cinnamon and white sugar are low in saturated fat - cinnamon has 0.35g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin C
Cinnamon has more Vitamin C than white sugar - cinnamon has 3.8mg of Vitamin C per 100 grams and white sugar does not contain significant amounts.
Vitamin A
Cinnamon has more Vitamin A than white sugar - cinnamon has 15ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Cinnamon has more Vitamin E than white sugar - cinnamon has 2.3mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Cinnamon has more Vitamin K than white sugar - cinnamon has 31.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Cinnamon has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cinnamon and white sugar contain significant amounts of riboflavin.
| Cinnamon | White Sugar | |
|---|---|---|
| Thiamin | 0.022 MG | ~ |
| Riboflavin | 0.041 MG | 0.019 MG |
| Niacin | 1.332 MG | ~ |
| Pantothenic acid | 0.358 MG | ~ |
| Vitamin B6 | 0.158 MG | ~ |
| Folate | 6 UG | ~ |
Minerals
calcium
Cinnamon is an excellent source of calcium and it has 1001 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 165 times more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Cinnamon is an excellent source of potassium and it has 214 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and cinnamon has 431mg of potassium.
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 White Sugar .
Note: The specific food items compared are: Cinnamon (Spices, cinnamon, ground) and White Sugar (Sugar, granulated) .
Cinnamon g
()
|
Daily Values (%) |
White Sugar 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 white sugar or cinnamon contain more calories in 100 grams?Both white sugar and cinnamon are high in calories. White sugar has 60% more calories than cinnamon - white sugar has 387 calories in 100g and cinnamon has 247 calories.
Does white sugar or cinnamon have more carbohydrates?
By weight, both white sugar and cinnamon are high in carbohydrates. white sugar has 20% more carbohydrates than cinnamon - white sugar has 100g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does white sugar or cinnamon contain more calcium?
Cinnamon is a rich source of calcium and it has 1001 times more calcium than white sugar - white sugar has 1mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does white sugar or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 165 times more iron than white sugar - white sugar has 0.05mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does white sugar or cinnamon contain more potassium?
Cinnamon is a rich source of potassium and it has 214 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and cinnamon has 431mg of potassium.