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  6. Dried fruit vs. Cinnamon roll

Dried fruit vs. Cinnamon roll — In-Depth Nutrition Comparison

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What are the main differences between dried fruit and cinnamon roll?

  • Dried fruit is richer in vitamin A, copper, potassium, fiber, vitamin E, and iron, yet cinnamon roll is richer in selenium, vitamin B1, and folate.
  • Dried fruit's daily need coverage for vitamin A is 72% higher.
  • Dried fruit has 11 times more potassium than cinnamon roll. Dried fruit has 1162mg of potassium, while cinnamon roll has 102mg.
  • Dried fruit contains less saturated fat.

We used Apricots, dried, sulfured, uncooked and Cinnamon buns, frosted (includes honey buns) types in this comparison.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +128.6%
Contains more PotassiumPotassium +1039.2%
Contains more IronIron +94.2%
Contains more CopperCopper +453.2%
Contains less SodiumSodium -96.7%
Contains more CalciumCalcium +232.7%
Contains more ZincZinc +35.9%
Contains more PhosphorusPhosphorus +84.5%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +490.9%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +276.5%
Contains more Vitamin B5Vitamin B5 +53.1%
Contains more Vitamin B6Vitamin B6 +276.3%
Contains more CholineCholine +31.1%
Contains more Vitamin B1Vitamin B1 +1306.7%
Contains more Vitamin B2Vitamin B2 +86.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +390.3%
Contains more FolateFolate +620%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.404mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +28.9%
Contains more WaterWater +62.8%
Contains more OtherOther +89%
Contains more ProteinProtein +31.3%
Contains more FatsFats +5117.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.9%
Contains more Mono. FatMonounsaturated fat +11687.8%
Contains more Poly. FatPolyunsaturated fat +4867.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 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 GlucoseGlucose +984.6%
Contains more FructoseFructose +1023.4%
Contains more StarchStarch +4582.9%
Contains more SucroseSucrose +154.9%
Contains more MaltoseMaltose +∞%
~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.
Dried fruit Cinnamon roll
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Cinnamon roll DV% diff.
Saturated fat 0.017g 12.649g 57%
Fats 0.51g 26.61g 40%
Potassium 1162mg 102mg 31%
Copper 0.343mg 0.062mg 31%
Polyunsaturated fat 0.074g 3.676g 24%
Fiber 7.3g 1.2g 24%
Monounsaturated fat 0.074g 8.723g 22%
Vitamin E 4.33mg 1.15mg 21%
Selenium 2.2µg 13µg 20%
Vitamin A 180µg 0µg 20%
Folate 10µg 72µg 16%
Vitamin B1 0.015mg 0.211mg 16%
Iron 2.66mg 1.37mg 16%
Fructose 12.47g 1.11g 14%
Sodium 10mg 305mg 13%
Calcium 55mg 183mg 13%
Calories 241kcal 452kcal 11%
Vitamin K 3.1µg 15.2µg 10%
Phosphorus 71mg 131mg 9%
Vitamin B6 0.143mg 0.038mg 8%
Vitamin B12 0µg 0.16µg 7%
Starch 0.35g 16.39g 7%
Carbs 62.64g 48.6g 5%
Vitamin B2 0.074mg 0.138mg 5%
Magnesium 32mg 14mg 4%
Vitamin B5 0.516mg 0.337mg 4%
Manganese 0.235mg 0.292mg 2%
Cholesterol 0mg 5mg 2%
Protein 3.39g 4.45g 2%
Choline 13.9mg 10.6mg 1%
Vitamin B3 2.589mg 2.404mg 1%
Vitamin C 1mg 0.3mg 1%
Zinc 0.39mg 0.53mg 1%
Net carbs 55.34g 47.4g N/A
Sugar 53.44g 25.7g N/A
Trans fat 0.295g N/A
Tryptophan 0.016mg 0.068mg 0%
Threonine 0.073mg 0.176mg 0%
Isoleucine 0.063mg 0.226mg 0%
Leucine 0.105mg 0.41mg 0%
Lysine 0.083mg 0.215mg 0%
Methionine 0.015mg 0.104mg 0%
Phenylalanine 0.062mg 0.264mg 0%
Valine 0.078mg 0.255mg 0%
Histidine 0.047mg 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
Dried fruit 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
24%
Dried fruit
23%
Cinnamon roll
Minerals Daily Need Coverage Score
44%
Dried fruit
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 295mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 12.632g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 9)
Which food is lower in Sugar?
Cinnamon roll
Cinnamon roll is lower in Sugar (difference - 27.74g)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $2)
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.
Which food is richer in vitamins?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.