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Cinnamon roll vs. Swordfish — In-Depth Nutrition Comparison

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A recap on differences between cinnamon roll and swordfish

  • Cinnamon roll has more calcium and folate; however, swordfish is higher in vitamin D, selenium, vitamin B12, vitamin B6, vitamin B3, and phosphorus.
  • Swordfish covers your daily vitamin D needs 111% more than cinnamon roll.
  • Swordfish contains 36 times less folate than cinnamon roll. Cinnamon roll contains 72µg of folate, while swordfish contains 2µg.
  • Swordfish has less saturated fat.
  • The glycemic index of cinnamon roll is higher.

Food varieties used in this article are Cinnamon buns, frosted (includes honey buns) and Fish, swordfish, cooked, dry heat.

Infographic

Cinnamon roll vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +2950%
Contains more IronIron +204.4%
Contains more CopperCopper +34.8%
Contains more ManganeseManganese +2146.2%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +389.2%
Contains more ZincZinc +47.2%
Contains more PhosphorusPhosphorus +132.1%
Contains less SodiumSodium -68.2%
Contains more SeleniumSelenium +426.9%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +137.1%
Contains more Vitamin B2Vitamin B2 +119%
Contains more Vitamin KVitamin K +15100%
Contains more FolateFolate +3500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +109.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +284.9%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more Vitamin B6Vitamin B6 +1518.4%
Contains more Vitamin B12Vitamin B12 +912.5%
Contains more CholineCholine +631.1%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +235.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +277.8%
Contains more ProteinProtein +427%
Contains more WaterWater +259.6%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +146.1%
Contains more Poly. FatPolyunsaturated fat +168.7%
Contains less Sat. FatSaturated fat -84.9%

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

All nutrients comparison - raw data values

Nutrient Cinnamon roll Swordfish DV% diff.
Selenium 13µg 68.5µg 101%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Vitamin B12 0.16µg 1.62µg 61%
Saturated fat 12.649g 1.911g 49%
Vitamin B6 0.038mg 0.615mg 44%
Vitamin B3 2.404mg 9.254mg 43%
Protein 4.45g 23.45g 38%
Fats 26.61g 7.93g 29%
Phosphorus 131mg 304mg 25%
Cholesterol 5mg 78mg 24%
Folate 72µg 2µg 18%
Calcium 183mg 6mg 18%
Carbs 48.6g 0g 16%
Polyunsaturated fat 3.676g 1.368g 15%
Calories 452kcal 172kcal 14%
Vitamin K 15.2µg 0.1µg 13%
Monounsaturated fat 8.723g 3.544g 13%
Iron 1.37mg 0.45mg 12%
Choline 10.6mg 77.5mg 12%
Manganese 0.292mg 0.013mg 12%
Potassium 102mg 499mg 12%
Vitamin B1 0.211mg 0.089mg 10%
Sodium 305mg 97mg 9%
Vitamin E 1.15mg 2.41mg 8%
Starch 16.39g 7%
Vitamin B2 0.138mg 0.063mg 6%
Fiber 1.2g 0g 5%
Magnesium 14mg 35mg 5%
Vitamin A 0µg 43µg 5%
Vitamin B5 0.337mg 0.417mg 2%
Copper 0.062mg 0.046mg 2%
Zinc 0.53mg 0.78mg 2%
Fructose 1.11g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 47.4g 0g N/A
Sugar 25.7g 0g N/A
Trans fat 0.295g 0.056g N/A
Tryptophan 0.068mg 0.265mg 0%
Threonine 0.176mg 1.035mg 0%
Isoleucine 0.226mg 1.088mg 0%
Leucine 0.41mg 1.919mg 0%
Lysine 0.215mg 2.168mg 0%
Methionine 0.104mg 0.699mg 0%
Phenylalanine 0.264mg 0.922mg 0%
Valine 0.255mg 1.216mg 0%
Histidine 0.126mg 0.695mg 0%
Omega-3 - EPA 0.002g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - ALA 0.225g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.022g 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 Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
37%
Cinnamon roll
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 25.7g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 10.738g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 40)
Which food is lower in Cholesterol?
Cinnamon roll
Cinnamon roll is lower in Cholesterol (difference - 73mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.