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Cinnamon roll vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between cinnamon roll and pumpkin seeds?

  • Cinnamon roll is higher in folate, vitamin B1, and vitamin B3, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.
  • Cinnamon roll has 8 times more vitamin B3 than pumpkin seeds. While cinnamon roll has 2.404mg of vitamin B3, pumpkin seeds have only 0.286mg.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Cinnamon buns, frosted (includes honey buns) and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Cinnamon roll vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +232.7%
Contains more PhosphorusPhosphorus +42.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1771.4%
Contains more PotassiumPotassium +801%
Contains more IronIron +141.6%
Contains more CopperCopper +1012.9%
Contains more ZincZinc +1843.4%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +69.9%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +520.6%
Contains more Vitamin B2Vitamin B2 +165.4%
Contains more Vitamin B3Vitamin B3 +740.6%
Contains more Vitamin B5Vitamin B5 +501.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +37.2%
Contains more WaterWater +321.8%
Contains more ProteinProtein +316.9%
Contains more CarbsCarbs +10.6%
Contains more OtherOther +179.4%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +44.6%
Contains less Sat. FatSaturated fat -71%
Contains more Poly. FatPolyunsaturated fat +140.6%

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 Pumpkin seeds
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cinnamon roll Pumpkin seeds DV% diff.
Zinc 0.53mg 10.3mg 89%
Copper 0.062mg 0.69mg 70%
Fiber 1.2g 18.4g 69%
Magnesium 14mg 262mg 59%
Saturated fat 12.649g 3.67g 41%
Polyunsaturated fat 3.676g 8.844g 34%
Protein 4.45g 18.55g 28%
Selenium 13µg 24%
Potassium 102mg 919mg 24%
Iron 1.37mg 3.31mg 24%
Folate 72µg 9µg 16%
Vitamin B1 0.211mg 0.034mg 15%
Vitamin B3 2.404mg 0.286mg 13%
Calcium 183mg 55mg 13%
Vitamin K 15.2µg 13%
Sodium 305mg 18mg 12%
Fats 26.61g 19.4g 11%
Manganese 0.292mg 0.496mg 9%
Vitamin E 1.15mg 8%
Monounsaturated fat 8.723g 6.032g 7%
Starch 16.39g 7%
Vitamin B2 0.138mg 0.052mg 7%
Vitamin B12 0.16µg 0µg 7%
Phosphorus 131mg 92mg 6%
Vitamin B5 0.337mg 0.056mg 6%
Cholesterol 5mg 0mg 2%
Carbs 48.6g 53.75g 2%
Choline 10.6mg 2%
Fructose 1.11g 1%
Calories 452kcal 446kcal 0%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 47.4g 35.35g N/A
Sugar 25.7g N/A
Vitamin A 0µg 3µg 0%
Vitamin B6 0.038mg 0.037mg 0%
Trans fat 0.295g N/A
Tryptophan 0.068mg 0.326mg 0%
Threonine 0.176mg 0.683mg 0%
Isoleucine 0.226mg 0.956mg 0%
Leucine 0.41mg 1.572mg 0%
Lysine 0.215mg 1.386mg 0%
Methionine 0.104mg 0.417mg 0%
Phenylalanine 0.264mg 0.924mg 0%
Valine 0.255mg 1.491mg 0%
Histidine 0.126mg 0.515mg 0%
Omega-3 - EPA 0.002g 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 Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
37%
Cinnamon roll
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 25.7g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 287mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 8.979g)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 40)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cinnamon roll
Cinnamon roll is relatively richer in vitamins
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.

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.