Flaxseeds vs. Cinnamon

Nutrition comparison of Flaxseeds and Cinnamon


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

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

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

  • Both flaxseeds and cinnamon are high in calcium, calories, dietary fiber, iron and potassium.
  • Cinnamon has 9.6 times less saturated fat than flaxseed.
  • Flaxseed has more lutein + zeaxanthin than cinnamon, however, cinnamon contains more beta-carotene than flaxseed.
  • Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Flaxseed is an excellent source of protein.
Detailed nutritional comparison of flaxseeds and cinnamon 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: Flaxseeds (Seeds, flaxseed) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Cinnamon src

Calories and Carbs

calories

Both flaxseeds and cinnamon are high in calories. Flaxseed has 116% more calories than cinnamon - flaxseed has 534 calories per 100 grams and cinnamon has 247 calories.

For macronutrient ratios, flaxseeds is heavier in protein, much lighter in carbs and much heavier in fat compared to cinnamon per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for cinnamon, 5:96:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Cinnamon
Protein 13% 5%
Carbohydrates 21% 96%
Fat 66% ~
Alcohol ~ ~

carbohydrates

Cinnamon is high in carbohydrates and flaxseed has 64% less carbohydrates than cinnamon - flaxseed has 28.9g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.

dietary fiber

Both flaxseeds and cinnamon are high in dietary fiber. Cinnamon has 95% more dietary fiber than flaxseed - flaxseed has 27.3g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.

sugar

Flaxseeds and cinnamon contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and cinnamon has 2.2g of sugar.

Protein

protein

Flaxseed is an excellent source of protein and it has 358% more protein than cinnamon - flaxseed has 18.3g of protein per 100 grams and cinnamon has 4g of protein.

Fat

saturated fat

Cinnamon has 9.6 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.

Vitamins

Vitamin C

Cinnamon has 533% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.

Vitamin A

Cinnamon has more Vitamin A than flaxseed - cinnamon has 15ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Cinnamon has 648% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.

Vitamin K

Cinnamon has 626% more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Flaxseeds Cinnamon
Thiamin 1.644 MG 0.022 MG
Riboflavin 0.161 MG 0.041 MG
Niacin 3.08 MG 1.332 MG
Pantothenic acid 0.985 MG 0.358 MG
Vitamin B6 0.473 MG 0.158 MG
Folate 87 UG 6 UG

Minerals

calcium

Both flaxseeds and cinnamon are high in calcium. Cinnamon has 293% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and cinnamon has 1002mg of calcium.

iron

Both flaxseeds and cinnamon are high in iron. Cinnamon has 45% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and cinnamon has 8.3mg of iron.

potassium

Both flaxseeds and cinnamon are high in potassium. Flaxseed has 89% more potassium than cinnamon - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than cinnamon per 100 grams, however, cinnamon contains more beta-carotene than flaxseed per 100 grams.

Flaxseeds Cinnamon
lutein + zeaxanthin 651 UG 222 UG
beta-carotene ~ 112 UG
alpha-carotene ~ 1 UG
lycopene ~ 15 UG

Omega-3 and Omega-6

omega 3s

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

Flaxseeds Cinnamon
alpha linoleic acid 22.813 G 0.011 G
Total 22.813 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cinnamon per 100 grams.

Flaxseeds Cinnamon
other omega 6 0.007 G ~
linoleic acid 5.903 G 0.044 G
Total 5.91 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: Flaxseeds (Seeds, flaxseed) and Cinnamon (Spices, cinnamon, ground) .

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FAQ

Does flaxseeds or cinnamon contain more calories in 100 grams?
Both flaxseeds and cinnamon are high in calories. Flaxseed has 120% more calories than cinnamon - flaxseed has 534 calories in 100g and cinnamon has 247 calories.

Does flaxseeds or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and flaxseed has 60% fewer carbohydrates than cinnamon - flaxseed has 28.9g of carbs for 100g and cinnamon has 80.6g of carbohydrates.

Does flaxseeds or cinnamon contain more calcium?
Both flaxseeds and cinnamon are high in calcium. Cinnamon has 290% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and cinnamon has 1002mg of calcium.

Does flaxseeds or cinnamon contain more iron?
Both flaxseeds and cinnamon are high in iron. Cinnamon has 50% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and cinnamon has 8.3mg of iron.

Does flaxseeds or cinnamon contain more potassium?
Both flaxseeds and cinnamon are high in potassium. Flaxseed has 90% more potassium than cinnamon - flaxseed has 813mg of potassium in 100 grams and cinnamon has 431mg of potassium.