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Cinnamon roll vs. Pilaf — In-Depth Nutrition Comparison

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What are the main differences between cinnamon roll and pilaf?

  • Cinnamon roll is richer in vitamin K, yet pilaf is richer in selenium, folate, vitamin B1, vitamin B6, manganese, vitamin B3, and iron.
  • Cinnamon roll's daily need coverage for saturated fat is 62% higher.
  • Cinnamon roll has 30 times more vitamin K than pilaf. Cinnamon roll has 15.2µg of vitamin K, while pilaf has 0.5µg.
  • Pilaf contains less saturated fat.
  • Cinnamon roll has a lower glycemic index than pilaf.

We used Cinnamon buns, frosted (includes honey buns) and Rice and vermicelli mix, rice pilaf flavor, unprepared types in this comparison.

Infographic

Cinnamon roll vs Pilaf 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%
Pilaf
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more CalciumCalcium +120.5%
Contains less SodiumSodium -76.6%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +84.3%
Contains more IronIron +78.1%
Contains more CopperCopper +167.7%
Contains more ZincZinc +90.6%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +202.1%
Contains more SeleniumSelenium +149.2%

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%
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin EVitamin E +2775%
Contains more Vitamin B2Vitamin B2 +58.6%
Contains more Vitamin B12Vitamin B12 +700%
Contains more Vitamin KVitamin K +2940%
Contains more Vitamin CVitamin C +1266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +185.8%
Contains more Vitamin B3Vitamin B3 +154.9%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +952.6%
Contains more FolateFolate +194.4%
Contains more CholineCholine +65.1%
~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
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more FatsFats +1842.3%
Contains more WaterWater +136.1%
Contains more ProteinProtein +134.2%
Contains more CarbsCarbs +57%
Contains more OtherOther +183.8%

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +2238.6%
Contains more Poly. FatPolyunsaturated fat +875.1%
Contains less Sat. FatSaturated fat -97.6%

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
Pilaf
1
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more SucroseSucrose +6603.3%
Contains more GlucoseGlucose +2950%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +26.5%
Contains more StarchStarch +334.6%
~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 Pilaf
Lower in Cholesterol ok
Lower in Sugar 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 Pilaf DV% diff.
Saturated fat 12.649g 0.307g 56%
Sodium 305mg 1303mg 43%
Fats 26.61g 1.37g 39%
Selenium 13µg 32.4µg 35%
Folate 72µg 212µg 35%
Vitamin B1 0.211mg 0.603mg 33%
Vitamin B6 0.038mg 0.4mg 28%
Manganese 0.292mg 0.882mg 26%
Starch 16.39g 71.23g 23%
Vitamin B3 2.404mg 6.127mg 23%
Polyunsaturated fat 3.676g 0.377g 22%
Monounsaturated fat 8.723g 0.373g 21%
Iron 1.37mg 2.44mg 13%
Vitamin K 15.2µg 0.5µg 12%
Copper 0.062mg 0.166mg 12%
Protein 4.45g 10.42g 12%
Calcium 183mg 83mg 10%
Carbs 48.6g 76.31g 9%
Vitamin B5 0.337mg 0.715mg 8%
Vitamin E 1.15mg 0.04mg 7%
Vitamin B12 0.16µg 0.02µg 6%
Calories 452kcal 359kcal 5%
Zinc 0.53mg 1.01mg 4%
Magnesium 14mg 32mg 4%
Vitamin C 0.3mg 4.1mg 4%
Vitamin B2 0.138mg 0.087mg 4%
Phosphorus 131mg 154mg 3%
Potassium 102mg 188mg 3%
Fructose 1.11g 0g 1%
Choline 10.6mg 17.5mg 1%
Cholesterol 5mg 1mg 1%
Net carbs 47.4g 75.11g N/A
Sugar 25.7g 1.53g N/A
Fiber 1.2g 1.2g 0%
Vitamin A 0µg 4µg 0%
Trans fat 0.295g 0g N/A
Tryptophan 0.068mg 0.086mg 0%
Threonine 0.176mg 0.221mg 0%
Isoleucine 0.226mg 0.279mg 0%
Leucine 0.41mg 0.523mg 0%
Lysine 0.215mg 0.189mg 0%
Methionine 0.104mg 0.145mg 0%
Phenylalanine 0.264mg 0.32mg 0%
Valine 0.255mg 0.374mg 0%
Histidine 0.126mg 0.15mg 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 Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
37%
Cinnamon roll
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 24.17g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 12.342g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Cinnamon roll
Cinnamon roll contains less Sodium (difference - 998mg)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 20)
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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.