Cinnamon vs. Sweet Potatoes
Nutrition comparison of Cinnamon and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and sweet potatoes:
- Both sweet potatoes and cinnamon are high in dietary fiber and potassium.
- Cinnamon is an excellent source of calcium and iron.
- Sweet potato has more beta-carotene than cinnamon, however, cinnamon contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin and pantothenic acid, however, cinnamon contains more niacin.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cinnamon is high in calories and sweet potato has 65% less calories than cinnamon - sweet potato has 86 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is heavier in carbs and similar to sweet potatoes for protein and fat. Cinnamon has a macronutrient ratio of 5:96:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Sweet Potatoes | |
|---|---|---|
| Protein | 5% | 7% |
| Carbohydrates | 96% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and sweet potato has 75% less carbohydrates than cinnamon - sweet potato has 20.1g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both sweet potatoes and cinnamon are high in dietary fiber. Cinnamon has 16 times more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Sweet potatoes and cinnamon contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has 154% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both sweet potatoes and cinnamon are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and cinnamon contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 46 times more Vitamin A than cinnamon - sweet potato has 709ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Cinnamon has 792% more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Cinnamon has 16 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin and pantothenic acid, however, cinnamon contains more niacin. Both cinnamon and sweet potatoes contain significant amounts of riboflavin, Vitamin B6 and folate.
| Cinnamon | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.022 MG | 0.078 MG |
| Riboflavin | 0.041 MG | 0.061 MG |
| Niacin | 1.332 MG | 0.557 MG |
| Pantothenic acid | 0.358 MG | 0.8 MG |
| Vitamin B6 | 0.158 MG | 0.209 MG |
| Folate | 6 UG | 11 UG |
Minerals
calcium
Cinnamon is an excellent source of calcium and it has 32 times more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both sweet potatoes and cinnamon are high in potassium. Cinnamon has 28% more potassium than sweet potato - sweet potato has 337mg 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, sweet potato has more beta-carotene than cinnamon per 100 grams, however, cinnamon contains more lutein + zeaxanthin than sweet potato per 100 grams. Both cinnamon and sweet potatoes contain small amounts of alpha-carotene.
| Cinnamon | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 112 UG | 8509 UG |
| alpha-carotene | 1 UG | 7 UG |
| lycopene | 15 UG | ~ |
| lutein + zeaxanthin | 222 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cinnamon has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Cinnamon | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.001 G |
| Total | 0.011 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, both cinnamon and sweet potatoes contain small amounts of linoleic acid.
| Cinnamon | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.044 G | 0.013 G |
| Total | 0.044 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cinnamon g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or cinnamon contain more calories in 100 grams?Cinnamon is high in calories and sweet potato has 70% less calories than cinnamon - sweet potato has 86 calories in 100g and cinnamon has 247 calories.
Does sweet potatoes or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and sweet potato has 80% fewer carbohydrates than cinnamon - sweet potato has 20.1g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does sweet potatoes or cinnamon contain more calcium?
Cinnamon is a rich source of calcium and it has 32 times more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does sweet potatoes or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 12 times more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does sweet potatoes or cinnamon contain more potassium?
Both sweet potatoes and cinnamon are high in potassium. Cinnamon has 30% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and cinnamon has 431mg of potassium.