Cinnamon vs. Ginger
Nutrition comparison of Cinnamon and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and ginger:
- Both ginger and cinnamon are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Cinnamon has 6.5 times less saturated fat than ginger.
- Ginger has more riboflavin, niacin and Vitamin B6.
- Ginger is a great source of protein.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ginger and cinnamon are high in calories. Ginger has 36% more calories than cinnamon - ginger has 335 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is lighter in protein, much heavier in carbs and lighter in fat compared to ginger per calorie. Cinnamon has a macronutrient ratio of 5:96:0 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Ginger | |
|---|---|---|
| Protein | 5% | 12% |
| Carbohydrates | 96% | 75% |
| Fat | ~ | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both ginger and cinnamon are high in carbohydrates. Cinnamon has 13% more carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both ginger and cinnamon are high in dietary fiber. Cinnamon has 277% more dietary fiber than ginger - ginger has 14.1g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Ginger and cinnamon contain similar amounts of sugar - ginger has 3.4g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Ginger is a great source of protein and it has 125% more protein than cinnamon - ginger has 9g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Cinnamon has 6.5 times less saturated fat than ginger - ginger has 2.6g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Cinnamon has 443% more Vitamin C than ginger - ginger has 0.7mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Ginger and cinnamon contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Cinnamon has more Vitamin E than ginger - cinnamon has 2.3mg of Vitamin E per 100 grams and ginger does not contain significant amounts.
Vitamin K
Cinnamon has 38 times more Vitamin K than ginger - ginger has 0.8ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Ginger has more riboflavin, niacin and Vitamin B6. Both cinnamon and ginger contain significant amounts of thiamin, pantothenic acid and folate.
| Cinnamon | Ginger | |
|---|---|---|
| Thiamin | 0.022 MG | 0.046 MG |
| Riboflavin | 0.041 MG | 0.17 MG |
| Niacin | 1.332 MG | 9.62 MG |
| Pantothenic acid | 0.358 MG | 0.477 MG |
| Vitamin B6 | 0.158 MG | 0.626 MG |
| Folate | 6 UG | 13 UG |
Minerals
calcium
Both ginger and cinnamon are high in calcium. Cinnamon has 779% more calcium than ginger - ginger has 114mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both ginger and cinnamon are high in iron. Ginger has 138% more iron than cinnamon - ginger has 19.8mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both ginger and cinnamon are high in potassium. Ginger has 206% more potassium than cinnamon - ginger has 1320mg 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,
| Cinnamon | Ginger | |
|---|---|---|
| beta-carotene | 112 UG | 18 UG |
| alpha-carotene | 1 UG | ~ |
| lycopene | 15 UG | ~ |
| lutein + zeaxanthin | 222 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, ginger has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Cinnamon | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.223 G |
| Total | 0.011 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, ginger has more linoleic acid than cinnamon per 100 grams.
| Cinnamon | Ginger | |
|---|---|---|
| linoleic acid | 0.044 G | 0.706 G |
| Total | 0.044 G | 0.706 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.
Cinnamon g
()
|
Daily Values (%) |
Ginger 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 ginger or cinnamon contain more calories in 100 grams?Both ginger and cinnamon are high in calories. Ginger has 40% more calories than cinnamon - ginger has 335 calories in 100g and cinnamon has 247 calories.
Does ginger or cinnamon have more carbohydrates?
By weight, both ginger and cinnamon are high in carbohydrates. cinnamon has 10% more carbohydrates than ginger - ginger has 71.6g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does ginger or cinnamon contain more calcium?
Both ginger and cinnamon are high in calcium. Cinnamon has 780% more calcium than ginger - ginger has 114mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does ginger or cinnamon contain more iron?
Both ginger and cinnamon are high in iron. Ginger has 140% more iron than cinnamon - ginger has 19.8mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does ginger or cinnamon contain more potassium?
Both ginger and cinnamon are high in potassium. Ginger has 210% more potassium than cinnamon - ginger has 1320mg of potassium in 100 grams and cinnamon has 431mg of potassium.