Kiwi vs. Cinnamon
Nutrition comparison of Kiwi and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cinnamon:
- Both kiwi and cinnamon are high in dietary fiber and potassium.
- Cinnamon has 3.1 times less sugar than kiwi.
- Cinnamon has more niacin and Vitamin B6, however, kiwi contains more folate.
- Cinnamon is an excellent source of calcium and iron.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 kiwi has 75% less calories than cinnamon - kiwi has 61 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, kiwi is lighter in carbs, heavier in fat and similar to cinnamon for protein. Kiwi has a macronutrient ratio of 7:87:7 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cinnamon | |
|---|---|---|
| Protein | 7% | 5% |
| Carbohydrates | 87% | 96% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and kiwi has 82% less carbohydrates than cinnamon - kiwi has 14.7g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both kiwi and cinnamon are high in dietary fiber. Cinnamon has 16 times more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Cinnamon has 3.1 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has 250% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both kiwi and cinnamon are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 23 times more Vitamin C than cinnamon - kiwi has 92.7mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Kiwi and cinnamon contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Kiwi and cinnamon contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Kiwi and cinnamon contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Cinnamon has more niacin and Vitamin B6, however, kiwi contains more folate. Both kiwi and cinnamon contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Kiwi | Cinnamon | |
|---|---|---|
| Thiamin | 0.027 MG | 0.022 MG |
| Riboflavin | 0.025 MG | 0.041 MG |
| Niacin | 0.341 MG | 1.332 MG |
| Pantothenic acid | 0.183 MG | 0.358 MG |
| Vitamin B6 | 0.063 MG | 0.158 MG |
| Folate | 25 UG | 6 UG |
Minerals
calcium
Cinnamon is an excellent source of calcium and it has 28 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 25 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both kiwi and cinnamon are high in potassium. Cinnamon has 38% more potassium than kiwi - kiwi has 312mg 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, both kiwi and cinnamon contain significant amounts of lutein + zeaxanthin.
| Kiwi | Cinnamon | |
|---|---|---|
| beta-carotene | 52 UG | 112 UG |
| lutein + zeaxanthin | 122 UG | 222 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 15 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Kiwi | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.011 G |
| Total | 0.042 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cinnamon per 100 grams.
| Kiwi | Cinnamon | |
|---|---|---|
| linoleic acid | 0.246 G | 0.044 G |
| Total | 0.246 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.
Kiwi 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 kiwi or cinnamon contain more calories in 100 grams?Cinnamon is high in calories and kiwi has 80% less calories than cinnamon - kiwi has 61 calories in 100g and cinnamon has 247 calories.
Does kiwi or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and kiwi has 80% fewer carbohydrates than cinnamon - kiwi has 14.7g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does kiwi or cinnamon contain more calcium?
Cinnamon is a rich source of calcium and it has 28 times more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does kiwi or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 25 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does kiwi or cinnamon contain more potassium?
Both kiwi and cinnamon are high in potassium. Cinnamon has 40% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and cinnamon has 431mg of potassium.