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Pilaf vs. Cinnamon roll — In-Depth Nutrition Comparison

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What are the main differences between pilaf and cinnamon roll?

  • Pilaf is richer in selenium, folate, vitamin B1, vitamin B6, manganese, vitamin B3, and iron, yet cinnamon roll is richer in vitamin K.
  • Cinnamon roll's daily need coverage for saturated fat is 62% higher.
  • Pilaf has 11 times more vitamin B6 than cinnamon roll. Pilaf has 0.4mg of vitamin B6, while cinnamon roll has 0.038mg.
  • Cinnamon roll contains less sodium.
  • Cinnamon roll has a lower glycemic index than pilaf.

We used Rice and vermicelli mix, rice pilaf flavor, unprepared and Cinnamon buns, frosted (includes honey buns) types in this comparison.

Infographic

Pilaf 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.
Pilaf
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 +84.3%
Contains more IronIron +78.1%
Contains more CopperCopper +167.7%
Contains more ZincZinc +90.6%
Contains more PhosphorusPhosphorus +17.6%
Contains more ManganeseManganese +202.1%
Contains more SeleniumSelenium +149.2%
Contains more CalciumCalcium +120.5%
Contains less SodiumSodium -76.6%

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.
Pilaf
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 +1266.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +185.8%
Contains more Vitamin B3Vitamin B3 +154.9%
Contains more Vitamin B5Vitamin B5 +112.2%
Contains more Vitamin B6Vitamin B6 +952.6%
Contains more FolateFolate +194.4%
Contains more CholineCholine +65.1%
Contains more Vitamin EVitamin E +2775%
Contains more Vitamin B2Vitamin B2 +58.6%
Contains more Vitamin B12Vitamin B12 +700%
Contains more Vitamin KVitamin K +2940%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
3
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 ProteinProtein +134.2%
Contains more CarbsCarbs +57%
Contains more OtherOther +183.8%
Contains more FatsFats +1842.3%
Contains more WaterWater +136.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 -97.6%
Contains more Mono. FatMonounsaturated fat +2238.6%
Contains more Poly. FatPolyunsaturated fat +875.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pilaf
1
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 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 StarchStarch +334.6%
Contains more SucroseSucrose +6603.3%
Contains more GlucoseGlucose +2950%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +26.5%
~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.
Pilaf Cinnamon roll
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Cinnamon roll DV% diff.
Saturated fat 0.307g 12.649g 56%
Sodium 1303mg 305mg 43%
Fats 1.37g 26.61g 39%
Selenium 32.4µg 13µg 35%
Folate 212µg 72µg 35%
Vitamin B1 0.603mg 0.211mg 33%
Vitamin B6 0.4mg 0.038mg 28%
Manganese 0.882mg 0.292mg 26%
Starch 71.23g 16.39g 23%
Vitamin B3 6.127mg 2.404mg 23%
Polyunsaturated fat 0.377g 3.676g 22%
Monounsaturated fat 0.373g 8.723g 21%
Iron 2.44mg 1.37mg 13%
Vitamin K 0.5µg 15.2µg 12%
Copper 0.166mg 0.062mg 12%
Protein 10.42g 4.45g 12%
Calcium 83mg 183mg 10%
Carbs 76.31g 48.6g 9%
Vitamin B5 0.715mg 0.337mg 8%
Vitamin E 0.04mg 1.15mg 7%
Vitamin B12 0.02µg 0.16µg 6%
Calories 359kcal 452kcal 5%
Zinc 1.01mg 0.53mg 4%
Magnesium 32mg 14mg 4%
Vitamin C 4.1mg 0.3mg 4%
Vitamin B2 0.087mg 0.138mg 4%
Phosphorus 154mg 131mg 3%
Potassium 188mg 102mg 3%
Fructose 0g 1.11g 1%
Choline 17.5mg 10.6mg 1%
Cholesterol 1mg 5mg 1%
Net carbs 75.11g 47.4g N/A
Sugar 1.53g 25.7g N/A
Fiber 1.2g 1.2g 0%
Vitamin A 4µg 0µg 0%
Trans fat 0g 0.295g N/A
Tryptophan 0.086mg 0.068mg 0%
Threonine 0.221mg 0.176mg 0%
Isoleucine 0.279mg 0.226mg 0%
Leucine 0.523mg 0.41mg 0%
Lysine 0.189mg 0.215mg 0%
Methionine 0.145mg 0.104mg 0%
Phenylalanine 0.32mg 0.264mg 0%
Valine 0.374mg 0.255mg 0%
Histidine 0.15mg 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
Pilaf 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
47%
Pilaf
23%
Cinnamon roll
Minerals Daily Need Coverage Score
77%
Pilaf
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Pilaf
Pilaf is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 24.17g)
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 12.342g)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Cinnamon roll
Cinnamon roll contains less Sodium (difference - 998mg)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 20)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.