Coconut vs. Cinnamon roll — In-Depth Nutrition Comparison

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How are coconut and cinnamon roll different?

Coconut is richer in manganese, copper, fiber, and iron, while cinnamon roll is higher in calcium, vitamin K, vitamin B1, and vitamin B3.
Coconut covers your daily need for saturated fat, 85% more than cinnamon roll.
Coconut contains 8 times more fiber than cinnamon roll. Coconut contains 9g of fiber, while cinnamon roll contains 1.2g.
Cinnamon roll is lower in saturated fat.
Coconut has a higher glycemic index (59) than cinnamon roll (40).

Nuts, coconut meat, raw and Cinnamon buns, frosted (includes honey buns) types were used in this article.

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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.

Coconut

Cinnamon roll

Contains more MagnesiumMagnesium	+128.6%
Contains more PotassiumPotassium	+249%
Contains more IronIron	+77.4%
Contains more CopperCopper	+601.6%
Contains more ZincZinc	+107.5%
Contains less SodiumSodium	-93.4%
Contains more ManganeseManganese	+413.7%

Contains more CalciumCalcium	+1207.1%
Contains more PhosphorusPhosphorus	+15.9%
Contains more SeleniumSelenium	+28.7%

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.

Coconut

Cinnamon roll

Contains more Vitamin CVitamin C	+1000%
Contains more Vitamin B6Vitamin B6	+42.1%
Contains more CholineCholine	+14.2%

Contains more Vitamin EVitamin E	+379.2%
Contains more Vitamin B1Vitamin B1	+219.7%
Contains more Vitamin B2Vitamin B2	+590%
Contains more Vitamin B3Vitamin B3	+345.2%
Contains more Vitamin B5Vitamin B5	+12.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+7500%
Contains more FolateFolate	+176.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	12.649g	77%
Manganese	1.5mg	0.292mg	53%
Copper	0.435mg	0.062mg	41%
Fiber	9g	1.2g	31%
Polyunsaturated fat	0.366g	3.676g	22%
Monounsaturated fat	1.425g	8.723g	18%
Calcium	14mg	183mg	17%
Iron	2.43mg	1.37mg	13%
Vitamin K	0.2µg	15.2µg	13%
Vitamin B3	0.54mg	2.404mg	12%
Vitamin B1	0.066mg	0.211mg	12%
Sodium	20mg	305mg	12%
Folate	26µg	72µg	12%
Carbs	15.23g	48.6g	11%
Fats	33.49g	26.61g	11%
Vitamin B2	0.02mg	0.138mg	9%
Potassium	356mg	102mg	7%
Vitamin B12	0µg	0.16µg	7%
Starch		16.39g	7%
Vitamin E	0.24mg	1.15mg	6%
Calories	354kcal	452kcal	5%
Selenium	10.1µg	13µg	5%
Zinc	1.1mg	0.53mg	5%
Magnesium	32mg	14mg	4%
Phosphorus	113mg	131mg	3%
Vitamin C	3.3mg	0.3mg	3%
Protein	3.33g	4.45g	2%
Cholesterol	0mg	5mg	2%
Fructose		1.11g	1%
Vitamin B5	0.3mg	0.337mg	1%
Vitamin B6	0.054mg	0.038mg	1%
Net carbs	6.23g	47.4g	N/A
Sugar	6.23g	25.7g	N/A
Trans fat		0.295g	N/A
Choline	12.1mg	10.6mg	0%
Tryptophan	0.039mg	0.068mg	0%
Threonine	0.121mg	0.176mg	0%
Isoleucine	0.131mg	0.226mg	0%
Leucine	0.247mg	0.41mg	0%
Lysine	0.147mg	0.215mg	0%
Methionine	0.062mg	0.104mg	0%
Phenylalanine	0.169mg	0.264mg	0%
Valine	0.202mg	0.255mg	0%
Histidine	0.077mg	0.126mg	0%
Omega-3 - EPA	0g	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