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Cinnamon roll vs. Asparagus — In-Depth Nutrition Comparison

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A recap on differences between cinnamon roll and asparagus

  • Cinnamon roll has more selenium, calcium, phosphorus, and vitamin B3; however, asparagus is higher in vitamin K, vitamin A, copper, and iron.
  • Cinnamon roll covers your daily saturated fat needs 63% more than asparagus.
  • Asparagus contains 153 times less sodium than cinnamon roll. Cinnamon roll contains 305mg of sodium, while asparagus contains 2mg.
  • Asparagus has less saturated fat.

Food varieties used in this article are Cinnamon buns, frosted (includes honey buns) and Asparagus, raw.

Infographic

Cinnamon roll vs Asparagus infographic
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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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more CalciumCalcium +662.5%
Contains more PhosphorusPhosphorus +151.9%
Contains more ManganeseManganese +84.8%
Contains more SeleniumSelenium +465.2%
Contains more PotassiumPotassium +98%
Contains more IronIron +56.2%
Contains more CopperCopper +204.8%
Contains less SodiumSodium -99.3%
~equal in Magnesium ~14mg
~equal in Zinc ~0.54mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin B1Vitamin B1 +47.6%
Contains more Vitamin B3Vitamin B3 +145.8%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +38.5%
Contains more Vitamin CVitamin C +1766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +139.5%
Contains more Vitamin KVitamin K +173.7%
Contains more CholineCholine +50.9%
~equal in Vitamin E ~1.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.141mg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +102.3%
Contains more FatsFats +22075%
Contains more CarbsCarbs +1152.6%
Contains more OtherOther +134.5%
Contains more WaterWater +391.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 35% 15%
Saturated fat: Sat. Fat 12.649 g
Monounsaturated fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +7252%
Contains less Sat. FatSaturated fat -99.7%

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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +8643.5%
Contains more GlucoseGlucose +369.2%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~1g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Asparagus
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cinnamon roll Asparagus DV% diff.
Saturated fat 12.649g 0.04g 57%
Fats 26.61g 0.12g 41%
Polyunsaturated fat 3.676g 0.05g 24%
Calories 452kcal 20kcal 22%
Monounsaturated fat 8.723g 0g 22%
Vitamin K 15.2µg 41.6µg 22%
Selenium 13µg 2.3µg 19%
Calcium 183mg 24mg 16%
Carbs 48.6g 3.88g 15%
Copper 0.062mg 0.189mg 14%
Sodium 305mg 2mg 13%
Phosphorus 131mg 52mg 11%
Iron 1.37mg 2.14mg 10%
Vitamin B3 2.404mg 0.978mg 9%
Starch 16.39g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B1 0.211mg 0.143mg 6%
Vitamin C 0.3mg 5.6mg 6%
Manganese 0.292mg 0.158mg 6%
Folate 72µg 52µg 5%
Protein 4.45g 2.2g 5%
Vitamin B6 0.038mg 0.091mg 4%
Fiber 1.2g 2.1g 4%
Vitamin A 0µg 38µg 4%
Potassium 102mg 202mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B5 0.337mg 0.274mg 1%
Choline 10.6mg 16mg 1%
Net carbs 47.4g 1.78g N/A
Magnesium 14mg 14mg 0%
Sugar 25.7g 1.88g N/A
Zinc 0.53mg 0.54mg 0%
Vitamin E 1.15mg 1.13mg 0%
Vitamin B2 0.138mg 0.141mg 0%
Trans fat 0.295g 0g N/A
Tryptophan 0.068mg 0.027mg 0%
Threonine 0.176mg 0.084mg 0%
Isoleucine 0.226mg 0.075mg 0%
Leucine 0.41mg 0.128mg 0%
Lysine 0.215mg 0.104mg 0%
Methionine 0.104mg 0.031mg 0%
Phenylalanine 0.264mg 0.075mg 0%
Valine 0.255mg 0.115mg 0%
Histidine 0.126mg 0.049mg 0%
Fructose 1.11g 1g 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - ALA 0.225g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g 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 Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
37%
Cinnamon roll
25%
Asparagus

Comparison summary

Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $4)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 23.82g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 12.609g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 8)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.