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.
Detailed nutritional comparison of cinnamon and ginger 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: Cinnamon (Spices, cinnamon, ground) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.


Image of Cinnamon src
Image of Ginger src

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, heavier in carbs and lighter in fat compared to ginger per calorie. Cinnamon has a macronutrient ratio of 5:92:3 and for ginger, 10:80:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cinnamon Ginger
Protein 5% 10%
Carbohydrates 92% 80%
Fat 3% 11%
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 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 Cinnamon or Ginger .

Note: The specific food items compared are: Cinnamon (Spices, cinnamon, ground) and Ginger (Spices, ginger, ground) .

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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.

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