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Cinnamon roll vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between Cinnamon roll and Graham cracker?

  • Cinnamon roll is higher in Selenium, and Calcium, yet Graham cracker is higher in Manganese, Iron, Vitamin B2, Vitamin B3, Copper, Vitamin B6, and Fiber.
  • Cinnamon roll's daily need coverage for Saturated Fat is 55% more.
  • Cinnamon roll has 2 times more Calcium than Graham cracker. While Cinnamon roll has 183mg of Calcium, Graham cracker has only 77mg.
  • The amount of Saturated Fat in Graham cracker is lower.

We used Cinnamon buns, frosted (includes honey buns) and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Cinnamon roll vs Graham cracker 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.
Contains more Calcium +137.7%
Contains less Sodium -33.6%
Contains more Selenium +106.3%
Contains more Iron +175.9%
Contains more Magnesium +185.7%
Contains more Phosphorus +41.2%
Contains more Potassium +66.7%
Contains more Zinc +81.1%
Contains more Copper +174.2%
Contains more Manganese +249%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 52% 10% 57% 9% 40% 15% 21% 39% 71%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Calcium +137.7%
Contains less Sodium -33.6%
Contains more Selenium +106.3%
Contains more Iron +175.9%
Contains more Magnesium +185.7%
Contains more Phosphorus +41.2%
Contains more Potassium +66.7%
Contains more Zinc +81.1%
Contains more Copper +174.2%
Contains more Manganese +249%

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +31.3%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +129.7%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +310.5%
Contains more Folate +26.4%
Equal in Vitamin A - 2
Equal in Vitamin K - 14.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 23% 0% 1% 53% 32% 46% 21% 9% 54% 20% 38%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +31.3%
Contains more Vitamin B1 +25.6%
Contains more Vitamin B2 +129.7%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B5 +24.6%
Contains more Vitamin B6 +310.5%
Contains more Folate +26.4%
Equal in Vitamin A - 2
Equal in Vitamin K - 14.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +151%
Contains more Water +459.9%
Contains more Protein +50.3%
Contains more Carbs +59.8%
Contains more Other +22.1%
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Fats +151%
Contains more Water +459.9%
Contains more Protein +50.3%
Contains more Carbs +59.8%
Contains more Other +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +247.7%
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +46.6%
50% 35% 15%
Saturated Fat: 12.649 g
Monounsaturated Fat: 8.723 g
Polyunsaturated fat: 3.676 g
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains more Monounsaturated Fat +247.7%
Contains less Saturated Fat -87.1%
Contains more Polyunsaturated fat +46.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +193.3%
Contains more Fructose +12.1%
Contains more Maltose +∞%
Contains more Starch +184.1%
Contains more Sucrose +13.5%
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
65% 32%
Starch: 46.56 g
Sucrose: 22.82 g
Glucose: 1.04 g
Fructose: 0.99 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +193.3%
Contains more Fructose +12.1%
Contains more Maltose +∞%
Contains more Starch +184.1%
Contains more Sucrose +13.5%

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 Graham cracker
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cinnamon roll Graham cracker Opinion
Net carbs 47.4g 74.26g Graham cracker
Protein 4.45g 6.69g Graham cracker
Fats 26.61g 10.6g Cinnamon roll
Carbs 48.6g 77.66g Graham cracker
Calories 452kcal 430kcal Cinnamon roll
Starch 16.39g 46.56g Graham cracker
Fructose 1.11g 0.99g Cinnamon roll
Sugar 25.7g 24.85g Graham cracker
Fiber 1.2g 3.4g Graham cracker
Calcium 183mg 77mg Cinnamon roll
Iron 1.37mg 3.78mg Graham cracker
Magnesium 14mg 40mg Graham cracker
Phosphorus 131mg 185mg Graham cracker
Potassium 102mg 170mg Graham cracker
Sodium 305mg 459mg Cinnamon roll
Zinc 0.53mg 0.96mg Graham cracker
Copper 0.062mg 0.17mg Graham cracker
Manganese 0.292mg 1.019mg Graham cracker
Selenium 13µg 6.3µg Cinnamon roll
Vitamin A 2IU 2IU
Vitamin E 1.15mg 1.51mg Graham cracker
Vitamin C 0.3mg 0mg Cinnamon roll
Vitamin B1 0.211mg 0.265mg Graham cracker
Vitamin B2 0.138mg 0.317mg Graham cracker
Vitamin B3 2.404mg 4.439mg Graham cracker
Vitamin B5 0.337mg 0.42mg Graham cracker
Vitamin B6 0.038mg 0.156mg Graham cracker
Folate 72µg 91µg Graham cracker
Vitamin B12 0.16µg 0µg Cinnamon roll
Vitamin K 15.2µg 14.3µg Cinnamon roll
Tryptophan 0.068mg Cinnamon roll
Threonine 0.176mg Cinnamon roll
Isoleucine 0.226mg Cinnamon roll
Leucine 0.41mg Cinnamon roll
Lysine 0.215mg Cinnamon roll
Methionine 0.104mg Cinnamon roll
Phenylalanine 0.264mg Cinnamon roll
Valine 0.255mg Cinnamon roll
Histidine 0.126mg Cinnamon roll
Cholesterol 5mg 0mg Graham cracker
Trans Fat 0.295g 0.055g Graham cracker
Saturated Fat 12.649g 1.633g Graham cracker
Omega-3 - EPA 0.002g 0g Cinnamon roll
Monounsaturated Fat 8.723g 2.509g Cinnamon roll
Polyunsaturated fat 3.676g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.006g 0.004g Cinnamon roll
Omega-6 - Linoleic acid 3.352g 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0g 0.024g Graham cracker
Omega-3 - ALA 0.225g 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon roll Graham cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Cinnamon roll
35%
Graham cracker
Minerals Daily Need Coverage Score
37%
Cinnamon roll
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 0.85g)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Graham cracker
Graham cracker is lower in Saturated Fat (difference - 11.016g)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Sodium?
Cinnamon roll
Cinnamon roll contains less Sodium (difference - 154mg)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 34)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.