Cinnamon vs. Pumpkin Puree
Nutrition comparison of Cinnamon and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and pumpkin puree:
- Both pumpkin puree and cinnamon are high in dietary fiber and potassium.
- Cinnamon has more niacin and Vitamin B6.
- Cinnamon is an excellent source of calcium and iron.
- Pumpkin puree has more beta-carotene and alpha-carotene than cinnamon, however, cinnamon contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cinnamon is high in calories and pumpkin puree has 86% less calories than cinnamon - pumpkin puree has 34 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is lighter in protein, heavier in carbs and lighter in fat compared to pumpkin puree per calorie. Cinnamon has a macronutrient ratio of 5:96:0 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Pumpkin Puree | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 96% | 82% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and pumpkin puree has 90% less carbohydrates than cinnamon - pumpkin puree has 8.1g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both pumpkin puree and cinnamon are high in dietary fiber. Cinnamon has 17 times more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Pumpkin puree and cinnamon contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has 263% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both pumpkin puree and cinnamon are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and cinnamon contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 50 times more Vitamin A than cinnamon - pumpkin puree has 778ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Pumpkin puree and cinnamon contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Pumpkin puree and cinnamon contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Cinnamon has more niacin and Vitamin B6. Both cinnamon and pumpkin puree contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Cinnamon | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.022 MG | 0.024 MG |
| Riboflavin | 0.041 MG | 0.054 MG |
| Niacin | 1.332 MG | 0.367 MG |
| Pantothenic acid | 0.358 MG | 0.4 MG |
| Vitamin B6 | 0.158 MG | 0.056 MG |
| Folate | 6 UG | 12 UG |
Minerals
calcium
Cinnamon is an excellent source of calcium and it has 37 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 499% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both pumpkin puree and cinnamon are high in potassium. Cinnamon has 109% more potassium than pumpkin puree - pumpkin puree has 206mg 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, pumpkin puree has more beta-carotene and alpha-carotene than cinnamon per 100 grams, however, cinnamon contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Cinnamon | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 112 UG | 6940 UG |
| alpha-carotene | 1 UG | 4795 UG |
| lycopene | 15 UG | ~ |
| lutein + zeaxanthin | 222 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cinnamon and pumpkin puree contain significant amounts of alpha linoleic acid (ALA).
| Cinnamon | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.008 G |
| Total | 0.011 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both cinnamon and pumpkin puree contain small amounts of linoleic acid.
| Cinnamon | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.044 G | 0.007 G |
| Total | 0.044 G | 0.007 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: Cinnamon (Spices, cinnamon, ground) and Pumpkin Puree (Pumpkin, canned, without salt) .
Cinnamon g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or cinnamon contain more calories in 100 grams?Cinnamon is high in calories and pumpkin puree has 90% less calories than cinnamon - pumpkin puree has 34 calories in 100g and cinnamon has 247 calories.
Does pumpkin puree or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than cinnamon - pumpkin puree has 8.1g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does pumpkin puree or cinnamon contain more calcium?
Cinnamon is a rich source of calcium and it has 37 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does pumpkin puree or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 500% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does pumpkin puree or cinnamon contain more potassium?
Both pumpkin puree and cinnamon are high in potassium. Cinnamon has 110% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and cinnamon has 431mg of potassium.