Dates vs. Cinnamon
Nutrition comparison of Dates and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and cinnamon:
- Both dates and cinnamon are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Cinnamon is an excellent source of iron.
- Date has more thiamin and pantothenic acid.
USDA sources for nutritional information: Dates (Dates, medjool) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and cinnamon are high in calories. Date has 12% more calories than cinnamon - date has 277 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, dates is heavier in carbs and similar to cinnamon for protein and fat. Dates has a macronutrient ratio of 2:97:1 and for cinnamon, 5:92:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Cinnamon | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 97% | 92% |
| Fat | 1% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and cinnamon are high in carbohydrates. Date is very similar to date for carbohydrates - date has 75g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both dates and cinnamon are high in dietary fiber. Cinnamon has 693% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Date is high in sugar and cinnamon has 97% less sugar than date - date has 66.5g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Cinnamon has 120% more protein than date - date has 1.8g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both cinnamon and dates are low in saturated fat - cinnamon has 0.35g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cinnamon has more Vitamin C than date - cinnamon has 3.8mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and cinnamon contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Cinnamon has more Vitamin E than date - cinnamon has 2.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Cinnamon has 10 times more Vitamin K than date - date has 2.7ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Date has more thiamin and pantothenic acid. Both dates and cinnamon contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Dates | Cinnamon | |
|---|---|---|
| Thiamin | 0.05 MG | 0.022 MG |
| Riboflavin | 0.06 MG | 0.041 MG |
| Niacin | 1.61 MG | 1.332 MG |
| Pantothenic acid | 0.805 MG | 0.358 MG |
| Vitamin B6 | 0.249 MG | 0.158 MG |
| Folate | 15 UG | 6 UG |
Minerals
calcium
Both dates and cinnamon are high in calcium. Cinnamon has 14 times more calcium than date - date has 64mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 824% more iron than date - date has 0.9mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both dates and cinnamon are high in potassium. Date has 61% more potassium than cinnamon - date has 696mg 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 dates and cinnamon contain significant amounts of beta-carotene.
| Dates | Cinnamon | |
|---|---|---|
| beta-carotene | 89 UG | 112 UG |
| lutein + zeaxanthin | 23 UG | 222 UG |
| alpha-carotene | ~ | 1 UG |
| lycopene | ~ | 15 UG |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Dates or Cinnamon .
Dates 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 dates or cinnamon contain more calories in 100 grams?Both dates and cinnamon are high in calories. Date has 10% more calories than cinnamon - date has 277 calories in 100g and cinnamon has 247 calories.
Does dates or cinnamon have more carbohydrates?
By weight, both dates and cinnamon are high in carbohydrates. date is very similar to date for carbohydrates - date has 75g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does dates or cinnamon contain more calcium?
Both dates and cinnamon are high in calcium. Cinnamon has 14 times more calcium than date - date has 64mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does dates or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 820% more iron than date - date has 0.9mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does dates or cinnamon contain more potassium?
Both dates and cinnamon are high in potassium. Date has 60% more potassium than cinnamon - date has 696mg of potassium in 100 grams and cinnamon has 431mg of potassium.