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  6. Couscous vs. Cinnamon roll

Couscous vs. Cinnamon roll — In-Depth Nutrition Comparison

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Summary of differences between couscous and cinnamon roll

  • Couscous has more selenium; however, cinnamon roll is higher in calcium, phosphorus, folate, vitamin K, iron, vitamin B1, and manganese.
  • Cinnamon roll covers your daily need for saturated fat, 63% more than couscous.
  • Couscous has 2 times more selenium than cinnamon roll. While couscous has 27.5µg of selenium, cinnamon roll has only 13µg.
  • Couscous has less sodium.
  • The glycemic index of couscous is higher.

These are the specific foods used in this comparison Couscous, cooked and Cinnamon buns, frosted (includes honey buns).

Infographic

Couscous vs Cinnamon roll 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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
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%
Contains less SodiumSodium -98.4%
Contains more SeleniumSelenium +111.5%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +2187.5%
Contains more PotassiumPotassium +75.9%
Contains more IronIron +260.5%
Contains more CopperCopper +51.2%
Contains more ZincZinc +103.8%
Contains more PhosphorusPhosphorus +495.5%
Contains more ManganeseManganese +247.6%

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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
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% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +784.6%
Contains more Vitamin B1Vitamin B1 +234.9%
Contains more Vitamin B2Vitamin B2 +411.1%
Contains more Vitamin B3Vitamin B3 +144.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +15100%
Contains more FolateFolate +380%
Contains more CholineCholine +221.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more WaterWater +282.3%
Contains more ProteinProtein +17.4%
Contains more FatsFats +16531.3%
Contains more CarbsCarbs +109.3%
Contains more OtherOther +423.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
50% 35% 15%
Saturated fat: Sat. Fat 12.649 g
Monounsaturated fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +39550%
Contains more Poly. FatPolyunsaturated fat +5643.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Cinnamon roll
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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Couscous Cinnamon roll DV% diff.
Saturated fat 0.029g 12.649g 57%
Fats 0.16g 26.61g 41%
Selenium 27.5µg 13µg 26%
Polyunsaturated fat 0.064g 3.676g 24%
Monounsaturated fat 0.022g 8.723g 22%
Calcium 8mg 183mg 18%
Calories 112kcal 452kcal 17%
Phosphorus 22mg 131mg 16%
Folate 15µg 72µg 14%
Sodium 5mg 305mg 13%
Vitamin K 0.1µg 15.2µg 13%
Iron 0.38mg 1.37mg 12%
Vitamin B1 0.063mg 0.211mg 12%
Manganese 0.084mg 0.292mg 9%
Vitamin B2 0.027mg 0.138mg 9%
Vitamin B3 0.983mg 2.404mg 9%
Carbs 23.22g 48.6g 8%
Vitamin B12 0µg 0.16µg 7%
Starch 16.39g 7%
Vitamin E 0.13mg 1.15mg 7%
Cholesterol 0mg 5mg 2%
Copper 0.041mg 0.062mg 2%
Zinc 0.26mg 0.53mg 2%
Choline 3.3mg 10.6mg 1%
Fructose 1.11g 1%
Vitamin B5 0.371mg 0.337mg 1%
Vitamin B6 0.051mg 0.038mg 1%
Fiber 1.4g 1.2g 1%
Potassium 58mg 102mg 1%
Magnesium 8mg 14mg 1%
Protein 3.79g 4.45g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 21.82g 47.4g N/A
Sugar 0.1g 25.7g N/A
Trans fat 0.295g N/A
Tryptophan 0.049mg 0.068mg 0%
Threonine 0.1mg 0.176mg 0%
Isoleucine 0.147mg 0.226mg 0%
Leucine 0.259mg 0.41mg 0%
Lysine 0.073mg 0.215mg 0%
Methionine 0.059mg 0.104mg 0%
Phenylalanine 0.184mg 0.264mg 0%
Valine 0.162mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Cinnamon roll
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
7%
Couscous
23%
Cinnamon roll
Minerals Daily Need Coverage Score
22%
Couscous
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Couscous
Couscous is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 25.6g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 12.62g)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 25)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $1.3)
Which food is richer in minerals?
Cinnamon roll
Cinnamon roll is relatively richer in minerals
Which food is richer in vitamins?
Cinnamon roll
Cinnamon roll is relatively richer in vitamins

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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.