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Dates vs. Cinnamon roll — In-Depth Nutrition Comparison

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Differences between dates and cinnamon roll

  • Dates have more fiber, potassium, and copper, while cinnamon roll has more selenium, calcium, folate, vitamin B1, and vitamin K.
  • Cinnamon roll's daily need coverage for saturated fat is 63% higher.
  • Cinnamon roll contains 7 times less fiber than dates. Dates contain 8g of fiber, while cinnamon roll contains 1.2g.
  • The amount of sodium in dates is lower.

The food types used in this comparison are Dates, deglet noor and Cinnamon buns, frosted (includes honey buns).

Infographic

Dates 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.
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 more MagnesiumMagnesium +207.1%
Contains more PotassiumPotassium +543.1%
Contains more CopperCopper +232.3%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +369.2%
Contains more IronIron +34.3%
Contains more ZincZinc +82.8%
Contains more PhosphorusPhosphorus +111.3%
Contains more ManganeseManganese +11.5%
Contains more SeleniumSelenium +333.3%

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.
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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 1% 0% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +334.2%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +305.8%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +88.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +463%
Contains more FolateFolate +278.9%
Contains more CholineCholine +68.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 CarbsCarbs +54.4%
Contains more OtherOther +17.6%
Contains more ProteinProtein +81.6%
Contains more FatsFats +6723.1%
~equal in Water ~18.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 -99.7%
Contains more Mono. FatMonounsaturated fat +24130.6%
Contains more Poly. FatPolyunsaturated fat +19247.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
39% 48% 7% 3% 3%
Starch: 16.39 g
Sucrose: 20.11 g
Glucose: 3.05 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 1.43 g
Galactose: 0 g
Contains more SucroseSucrose +18.5%
Contains more GlucoseGlucose +551.5%
Contains more FructoseFructose +1662.2%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +1091.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Cinnamon roll
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar 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 Dates Cinnamon roll DV% diff.
Saturated fat 0.032g 12.649g 57%
Fats 0.39g 26.61g 40%
Fiber 8g 1.2g 27%
Polyunsaturated fat 0.019g 3.676g 24%
Fructose 19.56g 1.11g 23%
Monounsaturated fat 0.036g 8.723g 22%
Selenium 3µg 13µg 18%
Potassium 656mg 102mg 16%
Copper 0.206mg 0.062mg 16%
Calcium 39mg 183mg 14%
Vitamin B1 0.052mg 0.211mg 13%
Folate 19µg 72µg 13%
Sodium 2mg 305mg 13%
Phosphorus 62mg 131mg 10%
Vitamin B6 0.165mg 0.038mg 10%
Vitamin K 2.7µg 15.2µg 10%
Calories 282kcal 452kcal 9%
Carbs 75.03g 48.6g 9%
Starch 16.39g 7%
Vitamin E 0.05mg 1.15mg 7%
Vitamin B12 0µg 0.16µg 7%
Magnesium 43mg 14mg 7%
Vitamin B3 1.274mg 2.404mg 7%
Vitamin B2 0.066mg 0.138mg 6%
Vitamin B5 0.589mg 0.337mg 5%
Iron 1.02mg 1.37mg 4%
Protein 2.45g 4.45g 4%
Zinc 0.29mg 0.53mg 2%
Cholesterol 0mg 5mg 2%
Choline 6.3mg 10.6mg 1%
Manganese 0.262mg 0.292mg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 67.03g 47.4g N/A
Sugar 63.35g 25.7g N/A
Trans fat 0g 0.295g N/A
Tryptophan 0.012mg 0.068mg 0%
Threonine 0.043mg 0.176mg 0%
Isoleucine 0.049mg 0.226mg 0%
Leucine 0.084mg 0.41mg 0%
Lysine 0.066mg 0.215mg 0%
Methionine 0.022mg 0.104mg 0%
Phenylalanine 0.05mg 0.264mg 0%
Valine 0.071mg 0.255mg 0%
Histidine 0.032mg 0.126mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 0.225g N/A
Omega-6 - Eicosadienoic acid 0g 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
Dates Cinnamon roll
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
12%
Dates
23%
Cinnamon roll
Minerals Daily Need Coverage Score
29%
Dates
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 12.617g)
Which food is lower in Sugar?
Cinnamon roll
Cinnamon roll is lower in Sugar (difference - 37.65g)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 2)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $2)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.