Pumpkin Seeds vs. Cinnamon
Nutrition comparison of Pumpkin Seeds and Cinnamon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
cinnamon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and cinnamon:
- Both pumpkin seeds and cinnamon are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Cinnamon has 9.6 times less saturated fat than pumpkin seed.
- Cinnamon has more niacin, pantothenic acid and Vitamin B6.
- Pumpkin seed is an excellent source of protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cinnamon (Spices, cinnamon, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and cinnamon are high in calories. Pumpkin seed has 81% more calories than cinnamon - pumpkin seed has 446 calories per 100 grams and cinnamon has 247 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to cinnamon per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:39 and for cinnamon, 4:92:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Cinnamon | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 46% | 92% |
| Fat | 39% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and cinnamon are high in carbohydrates. Cinnamon has 50% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and cinnamon has 80.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and cinnamon are high in dietary fiber. Cinnamon has 189% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and cinnamon has 53.1g of dietary fiber.
sugar
Pumpkin seed has less sugar than cinnamon - cinnamon has 2.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 365% more protein than cinnamon - pumpkin seed has 18.6g of protein per 100 grams and cinnamon has 4g of protein.
Fat
saturated fat
Cinnamon has 9.6 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and cinnamon has 0.35g of saturated fat.
Vitamins
Vitamin C
Cinnamon has 11 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and cinnamon has 3.8mg of Vitamin C.
Vitamin A
Pumpkin seeds and cinnamon contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and cinnamon has 15ug of Vitamin A.
Vitamin E
Cinnamon has more Vitamin E than pumpkin seed - cinnamon has 2.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Cinnamon has more Vitamin K than pumpkin seed - cinnamon has 31.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Cinnamon has more niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and cinnamon contain significant amounts of thiamin, riboflavin and folate.
| Pumpkin Seeds | Cinnamon | |
|---|---|---|
| Thiamin | 0.034 MG | 0.022 MG |
| Riboflavin | 0.052 MG | 0.041 MG |
| Niacin | 0.286 MG | 1.332 MG |
| Pantothenic acid | 0.056 MG | 0.358 MG |
| Vitamin B6 | 0.037 MG | 0.158 MG |
| Folate | 9 UG | 6 UG |
Minerals
calcium
Both pumpkin seeds and cinnamon are high in calcium. Cinnamon has 17 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and cinnamon has 1002mg of calcium.
iron
Both pumpkin seeds and cinnamon are high in iron. Cinnamon has 151% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and cinnamon has 8.3mg of iron.
potassium
Both pumpkin seeds and cinnamon are high in potassium. Pumpkin seed has 113% more potassium than cinnamon - pumpkin seed has 919mg of potassium per 100 grams and cinnamon has 431mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than cinnamon per 100 grams.
| Pumpkin Seeds | Cinnamon | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.011 G |
| Total | 0.077 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than cinnamon per 100 grams.
| Pumpkin Seeds | Cinnamon | |
|---|---|---|
| linoleic acid | 8.759 G | 0.044 G |
| Total | 8.759 G | 0.044 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Cinnamon (Spices, cinnamon, ground) .
Pumpkin Seeds 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 pumpkin seeds or cinnamon contain more calories in 100 grams?Both pumpkin seeds and cinnamon are high in calories. Pumpkin seed has 80% more calories than cinnamon - pumpkin seed has 446 calories in 100g and cinnamon has 247 calories.
Does pumpkin seeds or cinnamon have more carbohydrates?
By weight, both pumpkin seeds and cinnamon are high in carbohydrates. cinnamon has 50% more carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and cinnamon has 80.6g of carbohydrates.
Does pumpkin seeds or cinnamon contain more calcium?
Both pumpkin seeds and cinnamon are high in calcium. Cinnamon has 17 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and cinnamon has 1002mg of calcium.
Does pumpkin seeds or cinnamon contain more iron?
Both pumpkin seeds and cinnamon are high in iron. Cinnamon has 150% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and cinnamon has 8.3mg of iron.
Does pumpkin seeds or cinnamon contain more potassium?
Both pumpkin seeds and cinnamon are high in potassium. Pumpkin seed has 110% more potassium than cinnamon - pumpkin seed has 919mg of potassium in 100 grams and cinnamon has 431mg of potassium.