Cinnamon vs. Kale
Nutrition comparison of Cinnamon and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cinnamon
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cinnamon and kale:
- Both kale and cinnamon are high in calcium, dietary fiber and potassium.
- Cinnamon is an excellent source of iron.
- Kale has more thiamin, riboflavin and folate.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Cinnamon (Spices, cinnamon, ground) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cinnamon is high in calories and kale has 86% less calories than cinnamon - kale has 35 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, cinnamon is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Cinnamon has a macronutrient ratio of 5:96:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cinnamon | Kale | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 96% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Cinnamon is high in carbohydrates and kale has 95% less carbohydrates than cinnamon - kale has 4.4g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both kale and cinnamon are high in dietary fiber. Cinnamon has 11 times more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Kale and cinnamon contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cinnamon has 2.2g of sugar.
Protein
protein
Kale and cinnamon contain similar amounts of protein - kale has 2.9g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Both kale and cinnamon are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 23 times more Vitamin C than cinnamon - kale has 93.4mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 15 times more Vitamin A than cinnamon - kale has 241ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Cinnamon has 252% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and cinnamon has 2.3mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 11 times more Vitamin K than cinnamon - kale has 389.6ug of Vitamin K per 100 grams and cinnamon has 31.2ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate. Both cinnamon and kale contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Cinnamon | Kale | |
|---|---|---|
| Thiamin | 0.022 MG | 0.113 MG |
| Riboflavin | 0.041 MG | 0.347 MG |
| Niacin | 1.332 MG | 1.18 MG |
| Pantothenic acid | 0.358 MG | 0.37 MG |
| Vitamin B6 | 0.158 MG | 0.147 MG |
| Folate | 6 UG | 62 UG |
Minerals
calcium
Both kale and cinnamon are high in calcium. Cinnamon has 294% more calcium than kale - kale has 254mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Cinnamon is an excellent source of iron and it has 420% more iron than kale - kale has 1.6mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both kale and cinnamon are high in potassium. Cinnamon has 24% more potassium than kale - kale has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 112 UG | 2873 UG |
| alpha-carotene | 1 UG | ~ |
| lycopene | 15 UG | ~ |
| lutein + zeaxanthin | 222 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Cinnamon | Kale | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.378 G |
| Total | 0.011 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cinnamon per 100 grams.
| Cinnamon | Kale | |
|---|---|---|
| linoleic acid | 0.044 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.044 G | 0.294 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 (%) |
Kale 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 kale or cinnamon contain more calories in 100 grams?Cinnamon is high in calories and kale has 90% less calories than cinnamon - kale has 35 calories in 100g and cinnamon has 247 calories.
Does kale or cinnamon have more carbohydrates?
By weight, cinnamon is high in carbohydrates and kale has 100% fewer carbohydrates than cinnamon - kale has 4.4g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does kale or cinnamon contain more calcium?
Both kale and cinnamon are high in calcium. Cinnamon has 290% more calcium than kale - kale has 254mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does kale or cinnamon contain more iron?
Cinnamon is an abundant source of iron and it has 420% more iron than kale - kale has 1.6mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does kale or cinnamon contain more potassium?
Both kale and cinnamon are high in potassium. Cinnamon has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and cinnamon has 431mg of potassium.