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  6. Cinnamon roll vs. Yam

Cinnamon roll vs. Yam — In-Depth Nutrition Comparison

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A recap on differences between cinnamon roll and yam

  • Cinnamon roll has more selenium, calcium, and folate; however, yam is higher in potassium, vitamin B6, vitamin C, copper, and fiber.
  • Cinnamon roll covers your daily saturated fat needs 63% more than yam.
  • Yam contains 34 times less sodium than cinnamon roll. Cinnamon roll contains 305mg of sodium, while yam contains 9mg.
  • Yam has less saturated fat.
  • The glycemic index of yam is higher.

Food varieties used in this article are Cinnamon buns, frosted (includes honey buns) and Yam, raw.

Infographic

Cinnamon roll vs Yam 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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +976.5%
Contains more IronIron +153.7%
Contains more ZincZinc +120.8%
Contains more PhosphorusPhosphorus +138.2%
Contains more SeleniumSelenium +1757.1%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +700%
Contains more CopperCopper +187.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +36%

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%
Yam
Yam
4
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin B2Vitamin B2 +331.3%
Contains more Vitamin B3Vitamin B3 +335.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +560.9%
Contains more FolateFolate +213%
Contains more Vitamin CVitamin C +5600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +671.1%
Contains more CholineCholine +55.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.314mg

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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +190.8%
Contains more FatsFats +15552.9%
Contains more CarbsCarbs +74.3%
Contains more OtherOther +65.9%
Contains more WaterWater +266.7%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +145283.3%
Contains more Poly. FatPolyunsaturated fat +4736.8%
Contains less Sat. FatSaturated fat -99.7%

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 Yam
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 Yam DV% diff.
Saturated fat 12.649g 0.037g 57%
Fats 26.61g 0.17g 41%
Polyunsaturated fat 3.676g 0.076g 24%
Monounsaturated fat 8.723g 0.006g 22%
Selenium 13µg 0.7µg 22%
Potassium 102mg 816mg 21%
Vitamin B6 0.038mg 0.293mg 20%
Vitamin C 0.3mg 17.1mg 19%
Calories 452kcal 118kcal 17%
Calcium 183mg 17mg 17%
Copper 0.062mg 0.178mg 13%
Sodium 305mg 9mg 13%
Folate 72µg 23µg 12%
Vitamin B3 2.404mg 0.552mg 12%
Fiber 1.2g 4.1g 12%
Phosphorus 131mg 55mg 11%
Vitamin K 15.2µg 2.3µg 11%
Iron 1.37mg 0.54mg 10%
Vitamin B1 0.211mg 0.112mg 8%
Vitamin B2 0.138mg 0.032mg 8%
Starch 16.39g 7%
Carbs 48.6g 27.88g 7%
Vitamin B12 0.16µg 0µg 7%
Protein 4.45g 1.53g 6%
Vitamin E 1.15mg 0.35mg 5%
Manganese 0.292mg 0.397mg 5%
Zinc 0.53mg 0.24mg 3%
Cholesterol 5mg 0mg 2%
Magnesium 14mg 21mg 2%
Fructose 1.11g 1%
Choline 10.6mg 16.5mg 1%
Vitamin A 0µg 7µg 1%
Net carbs 47.4g 23.78g N/A
Sugar 25.7g 0.5g N/A
Vitamin B5 0.337mg 0.314mg 0%
Trans fat 0.295g 0g N/A
Tryptophan 0.068mg 0.012mg 0%
Threonine 0.176mg 0.054mg 0%
Isoleucine 0.226mg 0.052mg 0%
Leucine 0.41mg 0.096mg 0%
Lysine 0.215mg 0.059mg 0%
Methionine 0.104mg 0.021mg 0%
Phenylalanine 0.264mg 0.071mg 0%
Valine 0.255mg 0.062mg 0%
Histidine 0.126mg 0.034mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cinnamon roll Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
Minerals Daily Need Coverage Score
37%
Cinnamon roll
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 25.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 12.612g)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 11)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $0.2)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.