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Pumpkin seeds vs. Cinnamon roll — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and cinnamon roll?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium, yet cinnamon roll is higher in folate, vitamin B1, and vitamin B3.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.
  • Pumpkin seeds have 19 times more magnesium than cinnamon roll. While pumpkin seeds have 262mg of magnesium, cinnamon roll has only 14mg.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cinnamon buns, frosted (includes honey buns) types in this article.

Infographic

Pumpkin seeds vs Cinnamon roll infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 +1771.4%
Contains more PotassiumPotassium +801%
Contains more IronIron +141.6%
Contains more CopperCopper +1012.9%
Contains more ZincZinc +1843.4%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +69.9%
Contains more CalciumCalcium +232.7%
Contains more PhosphorusPhosphorus +42.4%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +520.6%
Contains more Vitamin B2Vitamin B2 +165.4%
Contains more Vitamin B3Vitamin B3 +740.6%
Contains more Vitamin B5Vitamin B5 +501.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
~equal in Vitamin C ~0.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.038mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +316.9%
Contains more OtherOther +179.4%
Contains more FatsFats +37.2%
Contains more WaterWater +321.8%
~equal in Carbs ~48.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 -71%
Contains more Poly. FatPolyunsaturated fat +140.6%
Contains more Mono. FatMonounsaturated fat +44.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cinnamon roll DV% diff.
Zinc 10.3mg 0.53mg 89%
Copper 0.69mg 0.062mg 70%
Fiber 18.4g 1.2g 69%
Magnesium 262mg 14mg 59%
Saturated fat 3.67g 12.649g 41%
Polyunsaturated fat 8.844g 3.676g 34%
Protein 18.55g 4.45g 28%
Selenium 13µg 24%
Potassium 919mg 102mg 24%
Iron 3.31mg 1.37mg 24%
Folate 9µg 72µg 16%
Vitamin B1 0.034mg 0.211mg 15%
Vitamin B3 0.286mg 2.404mg 13%
Calcium 55mg 183mg 13%
Vitamin K 15.2µg 13%
Sodium 18mg 305mg 12%
Fats 19.4g 26.61g 11%
Manganese 0.496mg 0.292mg 9%
Vitamin E 1.15mg 8%
Monounsaturated fat 6.032g 8.723g 7%
Starch 16.39g 7%
Vitamin B2 0.052mg 0.138mg 7%
Vitamin B12 0µg 0.16µg 7%
Phosphorus 92mg 131mg 6%
Vitamin B5 0.056mg 0.337mg 6%
Cholesterol 0mg 5mg 2%
Carbs 53.75g 48.6g 2%
Choline 10.6mg 2%
Fructose 1.11g 1%
Calories 446kcal 452kcal 0%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 35.35g 47.4g N/A
Sugar 25.7g N/A
Vitamin A 3µg 0µg 0%
Vitamin B6 0.037mg 0.038mg 0%
Trans fat 0.295g N/A
Tryptophan 0.326mg 0.068mg 0%
Threonine 0.683mg 0.176mg 0%
Isoleucine 0.956mg 0.226mg 0%
Leucine 1.572mg 0.41mg 0%
Lysine 1.386mg 0.215mg 0%
Methionine 0.417mg 0.104mg 0%
Phenylalanine 0.924mg 0.264mg 0%
Valine 1.491mg 0.255mg 0%
Histidine 0.515mg 0.126mg 0%
Omega-3 - EPA 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
Pumpkin seeds 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
4%
Pumpkin seeds
23%
Cinnamon roll
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 25.7g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 287mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 8.979g)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 40)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cinnamon roll
Cinnamon roll is relatively richer in vitamins
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.

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.