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Cinnamon roll vs. Egg white — In-Depth Nutrition Comparison

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How are cinnamon roll and egg whites different?

  • Cinnamon roll is richer in calcium, vitamin B1, folate, phosphorus, iron, vitamin B3, and vitamin K, while egg whites are higher in vitamin B2 and selenium.
  • Cinnamon roll covers your daily need for saturated fat, 63% more than egg whites.
  • Egg whites are lower in saturated fat.
  • Cinnamon roll has a higher glycemic index (40) than egg whites (0).

Cinnamon buns, frosted (includes honey buns) and Egg, white, raw, fresh types were used in this article.

Infographic

Cinnamon roll vs Egg white infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +2514.3%
Contains more IronIron +1612.5%
Contains more CopperCopper +169.6%
Contains more ZincZinc +1666.7%
Contains more PhosphorusPhosphorus +773.3%
Contains more ManganeseManganese +2554.5%
Contains more PotassiumPotassium +59.8%
Contains less SodiumSodium -45.6%
Contains more SeleniumSelenium +53.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +5175%
Contains more Vitamin B3Vitamin B3 +2189.5%
Contains more Vitamin B5Vitamin B5 +77.4%
Contains more Vitamin B6Vitamin B6 +660%
Contains more Vitamin B12Vitamin B12 +77.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1700%
Contains more CholineCholine +863.6%
Contains more Vitamin B2Vitamin B2 +218.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +15552.9%
Contains more CarbsCarbs +6557.5%
Contains more OtherOther +115.9%
Contains more ProteinProtein +144.9%
Contains more WaterWater +361.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
39% 48% 7% 3% 3%
Starch: 16.39 g
Sucrose: 20.11 g
Glucose: 3.05 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 1.43 g
Galactose: 0 g
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +28628.6%
Contains more GlucoseGlucose +797.1%
Contains more FructoseFructose +1485.7%
Contains more MaltoseMaltose +1942.9%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cinnamon roll Egg white
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cinnamon roll Egg white DV% diff.
Saturated fat 12.649g 0g 57%
Fats 26.61g 0.17g 41%
Polyunsaturated fat 3.676g 0g 25%
Vitamin B2 0.138mg 0.439mg 23%
Monounsaturated fat 8.723g 0g 22%
Calories 452kcal 52kcal 20%
Calcium 183mg 7mg 18%
Phosphorus 131mg 15mg 17%
Folate 72µg 4µg 17%
Vitamin B1 0.211mg 0.004mg 17%
Carbs 48.6g 0.73g 16%
Iron 1.37mg 0.08mg 16%
Vitamin B3 2.404mg 0.105mg 14%
Protein 4.45g 10.9g 13%
Selenium 13µg 20µg 13%
Vitamin K 15.2µg 0µg 13%
Manganese 0.292mg 0.011mg 12%
Vitamin E 1.15mg 0mg 8%
Starch 16.39g 7%
Sodium 305mg 166mg 6%
Zinc 0.53mg 0.03mg 5%
Fiber 1.2g 0g 5%
Copper 0.062mg 0.023mg 4%
Vitamin B12 0.16µg 0.09µg 3%
Vitamin B5 0.337mg 0.19mg 3%
Vitamin B6 0.038mg 0.005mg 3%
Potassium 102mg 163mg 2%
Choline 10.6mg 1.1mg 2%
Cholesterol 5mg 0mg 2%
Fructose 1.11g 0.07g 1%
Magnesium 14mg 11mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 47.4g 0.73g N/A
Sugar 25.7g 0.71g N/A
Trans fat 0.295g N/A
Tryptophan 0.068mg 0.125mg 0%
Threonine 0.176mg 0.449mg 0%
Isoleucine 0.226mg 0.661mg 0%
Leucine 0.41mg 1.016mg 0%
Lysine 0.215mg 0.806mg 0%
Methionine 0.104mg 0.399mg 0%
Phenylalanine 0.264mg 0.686mg 0%
Valine 0.255mg 0.809mg 0%
Histidine 0.126mg 0.29mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - ALA 0.225g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.352g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon roll Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Cinnamon roll
10%
Egg white
Minerals Daily Need Coverage Score
37%
Cinnamon roll
17%
Egg white

Comparison summary

Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 24.99g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 139mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 12.649g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 40)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $1)
Which food is richer in minerals?
Cinnamon roll
Cinnamon roll is relatively richer in minerals
Which food is richer in vitamins?
Cinnamon roll
Cinnamon roll is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.