Crouton vs. Cinnamon roll — In-Depth Nutrition Comparison

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What are the main differences between crouton and cinnamon roll?

Crouton is richer in selenium, vitamin B1, iron, vitamin B3, fiber, folate, and copper, yet cinnamon roll is richer in calcium.
Cinnamon roll's daily need coverage for saturated fat is 56% higher.
Crouton has 4 times more fiber than cinnamon roll. Crouton has 5.1g of fiber, while cinnamon roll has 1.2g.
Cinnamon roll contains less sodium.
Cinnamon roll has a lower glycemic index than crouton.

We used Croutons, plain and Cinnamon buns, frosted (includes honey buns) types in this comparison.

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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.

Crouton

Cinnamon roll

Contains more MagnesiumMagnesium	+121.4%
Contains more PotassiumPotassium	+21.6%
Contains more IronIron	+197.8%
Contains more CopperCopper	+162.9%
Contains more ZincZinc	+67.9%
Contains more ManganeseManganese	+71.2%
Contains more SeleniumSelenium	+188.5%

Contains more CalciumCalcium	+140.8%
Contains more PhosphorusPhosphorus	+13.9%
Contains less SodiumSodium	-56.3%

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.

Crouton

Cinnamon roll

Contains more Vitamin B1Vitamin B1	+195.3%
Contains more Vitamin B2Vitamin B2	+97.1%
Contains more Vitamin B3Vitamin B3	+126.2%
Contains more Vitamin B5Vitamin B5	+27.3%
Contains more FolateFolate	+83.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+46.2%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	1.51g	12.649g	51%
Selenium	37.5µg	13µg	45%
Iron	4.08mg	1.37mg	34%
Vitamin B1	0.623mg	0.211mg	34%
Fats	6.6g	26.61g	31%
Vitamin B3	5.439mg	2.404mg	19%
Sodium	698mg	305mg	17%
Fiber	5.1g	1.2g	16%
Polyunsaturated fat	1.273g	3.676g	16%
Folate	132µg	72µg	15%
Protein	11.9g	4.45g	15%
Monounsaturated fat	3.059g	8.723g	14%
Vitamin K		15.2µg	13%
Copper	0.163mg	0.062mg	11%
Calcium	76mg	183mg	11%
Vitamin B2	0.272mg	0.138mg	10%
Manganese	0.5mg	0.292mg	9%
Vitamin E		1.15mg	8%
Carbs	73.5g	48.6g	8%
Vitamin B12	0µg	0.16µg	7%
Starch		16.39g	7%
Magnesium	31mg	14mg	4%
Zinc	0.89mg	0.53mg	3%
Choline		10.6mg	2%
Calories	407kcal	452kcal	2%
Vitamin B5	0.429mg	0.337mg	2%
Cholesterol	0mg	5mg	2%
Phosphorus	115mg	131mg	2%
Vitamin B6	0.026mg	0.038mg	1%
Fructose		1.11g	1%
Potassium	124mg	102mg	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	68.4g	47.4g	N/A
Sugar		25.7g	N/A
Trans fat		0.295g	N/A
Tryptophan	0.14mg	0.068mg	0%
Threonine	0.337mg	0.176mg	0%
Isoleucine	0.456mg	0.226mg	0%
Leucine	0.832mg	0.41mg	0%
Lysine	0.278mg	0.215mg	0%
Methionine	0.211mg	0.104mg	0%
Phenylalanine	0.586mg	0.264mg	0%
Valine	0.514mg	0.255mg	0%
Histidine	0.255mg	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