Sunflower Seeds vs. Cinnamon
Nutrition comparison of Sunflower Seeds and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sunflower seeds
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and cinnamon:
- Both sunflower seeds and cinnamon are high in calcium, calories, dietary fiber, iron and potassium.
- Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and cinnamon are high in calories. Sunflower seed has 151% more calories than cinnamon - sunflower seed has 619 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, sunflower seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to cinnamon per calorie. Sunflower seeds has a macronutrient ratio of 10:12:77 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sunflower Seeds | Cinnamon | |
|---|---|---|
| Protein | 10% | 5% |
| Carbohydrates | 12% | 96% |
| Fat | 77% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and sunflower seed has 74% less carbohydrates than cinnamon - sunflower seed has 20.6g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both sunflower seeds and cinnamon are high in dietary fiber. Cinnamon has 362% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Sunflower seed has less sugar than cinnamon - cinnamon has 2.2g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 331% more protein than cinnamon - sunflower seed has 17.2g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and cinnamon has 94% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Cinnamon has 171% more Vitamin C than sunflower seed - sunflower seed has 1.4mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Cinnamon has more Vitamin A than sunflower seed - cinnamon has 15ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Cinnamon has more Vitamin E than sunflower seed - cinnamon has 2.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Cinnamon has more Vitamin K than sunflower seed - cinnamon has 31.2ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Cinnamon | |
|---|---|---|
| Thiamin | 0.325 MG | 0.022 MG |
| Riboflavin | 0.285 MG | 0.041 MG |
| Niacin | 4.198 MG | 1.332 MG |
| Pantothenic acid | 7.056 MG | 0.358 MG |
| Vitamin B6 | 0.805 MG | 0.158 MG |
| Folate | 238 UG | 6 UG |
Minerals
calcium
Both sunflower seeds and cinnamon are high in calcium. Cinnamon has 16 times more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both sunflower seeds and cinnamon are high in iron. Cinnamon has 22% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both sunflower seeds and cinnamon are high in potassium. Sunflower seed has 14% more potassium than cinnamon - sunflower seed has 491mg of potassium per 100 grams and cinnamon has 431mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sunflower seed has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Sunflower Seeds | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.011 G |
| Total | 0.079 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than cinnamon per 100 grams.
| Sunflower Seeds | Cinnamon | |
|---|---|---|
| linoleic acid | 37.39 G | 0.044 G |
| Total | 37.39 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.
Note: The specific food items compared are: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Cinnamon (Spices, cinnamon, ground) .
Sunflower Seeds 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 sunflower seeds or cinnamon contain more calories in 100 grams?Both sunflower seeds and cinnamon are high in calories. Sunflower seed has 150% more calories than cinnamon - sunflower seed has 619 calories in 100g and cinnamon has 247 calories.
Does sunflower seeds or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and sunflower seed has 70% fewer carbohydrates than cinnamon - sunflower seed has 20.6g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does sunflower seeds or cinnamon contain more calcium?
Both sunflower seeds and cinnamon are high in calcium. Cinnamon has 16 times more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does sunflower seeds or cinnamon contain more iron?
Both sunflower seeds and cinnamon are high in iron. Cinnamon has 20% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does sunflower seeds or cinnamon contain more potassium?
Both sunflower seeds and cinnamon are high in potassium. Sunflower seed has 10% more potassium than cinnamon - sunflower seed has 491mg of potassium in 100 grams and cinnamon has 431mg of potassium.