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  6. Cinnamon roll vs. Ham

Cinnamon roll vs. Ham — In-Depth Nutrition Comparison

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How are cinnamon roll and ham different?

  • Cinnamon roll is richer in calcium and folate, while ham is higher in vitamin B1, vitamin B6, zinc, vitamin B12, and choline.
  • Cinnamon roll covers your daily need for saturated fat, 54% more than ham.
  • Cinnamon roll contains 24 times more folate than ham. Cinnamon roll contains 72µg of folate, while ham contains 3µg.
  • Ham is lower in saturated fat.
  • Cinnamon roll has a higher glycemic index (40) than ham (0).

Cinnamon buns, frosted (includes honey buns) and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types were used in this article.

Infographic

Cinnamon roll vs Ham 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%
Ham
Ham
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains more CalciumCalcium +2187.5%
Contains less SodiumSodium -74.6%
Contains more ManganeseManganese +440.7%
Contains more PotassiumPotassium +181.4%
Contains more CopperCopper +27.4%
Contains more ZincZinc +443.4%
Contains more PhosphorusPhosphorus +49.6%
Contains more SeleniumSelenium +50%
~equal in Magnesium ~14mg
~equal in Iron ~1.48mg

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%
Ham
Ham
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% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +257.3%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B6Vitamin B6 +952.6%
Contains more Vitamin B12Vitamin B12 +306.3%
Contains more CholineCholine +702.8%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Cinnamon roll Ham DV% diff.
Saturated fat 12.649g 1.81g 49%
Vitamin B1 0.211mg 0.754mg 45%
Sodium 305mg 1203mg 39%
Protein 4.45g 20.93g 33%
Fats 26.61g 5.53g 32%
Vitamin B6 0.038mg 0.4mg 28%
Polyunsaturated fat 3.676g 0.54g 21%
Zinc 0.53mg 2.88mg 21%
Vitamin B12 0.16µg 0.65µg 20%
Calcium 183mg 8mg 18%
Folate 72µg 3µg 17%
Cholesterol 5mg 53mg 16%
Carbs 48.6g 1.5g 16%
Monounsaturated fat 8.723g 2.62g 15%
Calories 452kcal 145kcal 15%
Choline 10.6mg 85.1mg 14%
Vitamin K 15.2µg 0µg 13%
Selenium 13µg 19.5µg 12%
Manganese 0.292mg 0.054mg 10%
Vitamin B3 2.404mg 4.023mg 10%
Phosphorus 131mg 196mg 9%
Starch 16.39g 7%
Vitamin E 1.15mg 0.25mg 6%
Vitamin B2 0.138mg 0.202mg 5%
Fiber 1.2g 0g 5%
Potassium 102mg 287mg 5%
Vitamin D 0µg 0.8µg 4%
Vitamin D 0IU 32IU 4%
Copper 0.062mg 0.079mg 2%
Vitamin B5 0.337mg 0.403mg 1%
Fructose 1.11g 1%
Iron 1.37mg 1.48mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 47.4g 1.5g N/A
Magnesium 14mg 14mg 0%
Sugar 25.7g 0g N/A
Trans fat 0.295g N/A
Tryptophan 0.068mg 0.251mg 0%
Threonine 0.176mg 0.931mg 0%
Isoleucine 0.226mg 0.918mg 0%
Leucine 0.41mg 1.661mg 0%
Lysine 0.215mg 1.775mg 0%
Methionine 0.104mg 0.553mg 0%
Phenylalanine 0.264mg 0.904mg 0%
Valine 0.255mg 0.908mg 0%
Histidine 0.126mg 0.75mg 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

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
Ham
Ham
3
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +381.2%
Contains more CarbsCarbs +3140%
Contains more ProteinProtein +370.3%
Contains more WaterWater +256.5%
Contains more OtherOther +221.3%

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
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +232.9%
Contains more Poly. FatPolyunsaturated fat +580.7%
Contains less Sat. FatSaturated fat -85.7%

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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. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/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.