Apples vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, cinnamon, ground is higher in more vitamins & minerals
Calories (kcal)
Apples 52
Spices 247
Protein (g)
Apples 0.260
Spices 3.99
Carbs (g)
Apples 13.8
Spices 80.6
Fat (g)
Apples 0.170
Spices 1.24
Fiber (g)
Apples 2.40
Spices 53.1
Quick answers
Which has more protein?
Spices, cinnamon, ground — 3.99g vs 0.260g per 100g.
Which has fewer calories?
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) — 52 vs 247 kcal per 100g.
Which is more nutrient-dense?
Spices, cinnamon, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Apples | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 52 kcal | 247 kcal | -79% |
| Macronutrients | |||
| Water | 85.6 g | 10.6 g | +709% |
| Protein | 0.260 g | 3.99 g | -93% |
| Total lipid (fat) | 0.170 g | 1.24 g | -86% |
| Carbohydrate, by difference | 13.8 g | 80.6 g | -83% |
| Fiber, total dietary | 2.40 g | 53.1 g | -95% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.028 g | 0.345 g | -92% |
| Fatty acids, total monounsaturated | 0.007 g | 0.246 g | -97% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.60 mg | 3.80 mg | +21% |
| Thiamin (Vitamin B1) | 0.017 mg | 0.022 mg | -23% |
| Riboflavin (Vitamin B2) | 0.026 mg | 0.041 mg | -37% |
| Niacin (Vitamin B3) | 0.091 mg | 1.33 mg | -93% |
| Pantothenic acid (Vitamin B5) | 0.061 mg | 0.358 mg | -83% |
| Vitamin B-6 — Pyridoxine | 0.041 mg | 0.158 mg | -74% |
| Biotin (Vitamin B7) | 3.00 ug | 6.00 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 3.40 mg | 11.0 mg | -69% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 3.00 ug | 15.0 ug | -80% |
| Carotene, beta | 27.0 ug | 112 ug | -76% |
| Carotene, alpha | 0 ug | 1.00 ug | -100% |
| Vitamin E (alpha-tocopherol) | 0.180 mg | 2.32 mg | -92% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 1002 mg | -99% |
| Iron, Fe | 0.120 mg | 8.32 mg | -99% |
| Magnesium, Mg | 5.00 mg | 60.0 mg | -92% |
| Phosphorus, P | 11.0 mg | 64.0 mg | -83% |
| Potassium, K | 107 mg | 431 mg | -75% |
| Sodium, Na | 1.00 mg | 10.0 mg | -90% |
| Zinc, Zn | 0.040 mg | 1.83 mg | -98% |
| Copper, Cu | 0.027 mg | 0.339 mg | -92% |
| Manganese, Mn | 0.035 mg | 17.5 mg | -100% |
| Selenium, Se | 0 ug | 3.10 ug | -100% |
| Other Nutrients | |||
| Energy | 218 kj | 1035 kj | -79% |
| Ash | 0.190 g | 3.60 g | -95% |
| Total Sugars | 10.4 g | 2.17 g | +379% |
| Sucrose | 2.07 g | 0.020 g | +10250% |
| Glucose | 2.43 g | 1.04 g | +134% |
| Fructose | 5.90 g | 1.11 g | +432% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0.050 g | — | |
| Fluoride, F | 3.30 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 6.00 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 6.00 ug | -50% |
| Betaine | 0.100 mg | 3.90 mg | -97% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 11.0 ug | 129 ug | -91% |
| Vitamin A, IU | 54.0 IU | 295 IU | -82% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 15.0 ug | -100% |
| Lycopene | 29.0 ug | 222 ug | -87% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 10.4 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.260 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.20 ug | 31.2 ug | -93% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.003 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.006 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.009 g | -89% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.024 g | 0.104 g | -77% |
| SFA 17:0 (Margaric acid) | — | 0.136 g | |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.082 g | -96% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.246 g | -97% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 0.246 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.051 g | 0.068 g | -25% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.043 g | 0.044 g | -2% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.011 g | -18% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.011 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | 12.0 mg | 26.0 mg | -54% |
| Tryptophan (EAA) | 0.001 g | 0.049 g | -98% |
| Threonine (EAA) | 0.006 g | 0.136 g | -96% |
| Isoleucine (EAA, BCAA) | 0.006 g | 0.146 g | -96% |
| Leucine (EAA, BCAA) | 0.013 g | 0.253 g | -95% |
| Lysine (EAA) | 0.012 g | 0.243 g | -95% |
| Methionine (EAA) | 0.001 g | 0.078 g | -99% |
| Cystine (conditionally essential) | 0.001 g | 0.058 g | -98% |
| Phenylalanine (EAA) | 0.006 g | 0.146 g | -96% |
| Tyrosine (conditionally essential) | 0.001 g | 0.136 g | -99% |
| Valine (EAA, BCAA) | 0.012 g | 0.224 g | -95% |
| Arginine (conditionally essential) | 0.006 g | 0.166 g | -96% |
| Histidine (EAA) | 0.005 g | 0.117 g | -96% |
| Alanine | 0.011 g | 0.166 g | -93% |
| Aspartic acid | 0.070 g | 0.438 g | -84% |
| Glutamic acid | 0.025 g | 0.370 g | -93% |
| Glycine (conditionally essential) | 0.009 g | 0.195 g | -95% |
| Proline (conditionally essential) | 0.006 g | 0.419 g | -99% |
| Serine | 0.010 g | 0.195 g | -95% |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 13.2 mg | 256 mg | -95% |
| Proanthocyanidin trimers | 8.04 mg | 1252 mg | -99% |
| Proanthocyanidin 4-6mers | 24.7 mg | 2609 mg | -99% |
| Proanthocyanidin 7-10mers | 19.2 mg | 1458 mg | -99% |
| Proanthocyanidin polymers (>10mers) | 28.8 mg | 2509 mg | -99% |
| Apigenin | 0 mg | — | |
| Luteolin | 0.120 mg | — | |
| Kaempferol | 0.140 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 4.01 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 7.53 mg | — | |
| (-)-Epicatechin 3-gallate | 0.010 mg | — | |
| (-)-Epigallocatechin | 0.260 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.190 mg | — | |
| (+)-Catechin | 1.30 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0 mg | 0.900 mg | -100% |
| Choline from phosphatidylcholine | 3.10 mg | 2.40 mg | +29% |
| Choline from phosphocholine | 0 mg | 0.800 mg | -100% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 0.300 mg | 7.00 mg | -96% |
| Total Choline | 3.40 mg | 11.0 mg | -69% |
| Iodine | |||
| Iodine mcg/100gB | 0.100 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 3.29 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) nutrition facts Spices, cinnamon, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Carotene, alpha -100% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Manganese, Mn -100% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Selenium, Se -100% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) Calcium, Ca -99% in Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
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