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Yam vs. Cinnamon roll — In-Depth Nutrition Comparison

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A recap on differences between yam and cinnamon roll

  • Yam has more potassium, vitamin B6, vitamin C, copper, and fiber; however, cinnamon roll is higher in selenium, calcium, and folate.
  • Cinnamon roll covers your daily saturated fat needs 63% more than yam.
  • Cinnamon roll contains 57 times less vitamin C than yam. Yam contains 17.1mg of vitamin C, while cinnamon roll contains 0.3mg.
  • Yam has less sodium.
  • The glycemic index of yam is higher.

Food varieties used in this article are Yam, raw and Cinnamon buns, frosted (includes honey buns).

Infographic

Yam 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.
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 +50%
Contains more PotassiumPotassium +700%
Contains more CopperCopper +187.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +36%
Contains more CalciumCalcium +976.5%
Contains more IronIron +153.7%
Contains more ZincZinc +120.8%
Contains more PhosphorusPhosphorus +138.2%
Contains more SeleniumSelenium +1757.1%

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.
Yam
Yam
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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 +5600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +671.1%
Contains more CholineCholine +55.7%
Contains more Vitamin EVitamin E +228.6%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin B2Vitamin B2 +331.3%
Contains more Vitamin B3Vitamin B3 +335.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +560.9%
Contains more FolateFolate +213%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.337mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 WaterWater +266.7%
Contains more ProteinProtein +190.8%
Contains more FatsFats +15552.9%
Contains more CarbsCarbs +74.3%
Contains more OtherOther +65.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 +145283.3%
Contains more Poly. FatPolyunsaturated fat +4736.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam 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 Yam Cinnamon roll DV% diff.
Saturated fat 0.037g 12.649g 57%
Fats 0.17g 26.61g 41%
Polyunsaturated fat 0.076g 3.676g 24%
Monounsaturated fat 0.006g 8.723g 22%
Selenium 0.7µg 13µg 22%
Potassium 816mg 102mg 21%
Vitamin B6 0.293mg 0.038mg 20%
Vitamin C 17.1mg 0.3mg 19%
Calories 118kcal 452kcal 17%
Calcium 17mg 183mg 17%
Copper 0.178mg 0.062mg 13%
Sodium 9mg 305mg 13%
Folate 23µg 72µg 12%
Vitamin B3 0.552mg 2.404mg 12%
Fiber 4.1g 1.2g 12%
Phosphorus 55mg 131mg 11%
Vitamin K 2.3µg 15.2µg 11%
Iron 0.54mg 1.37mg 10%
Vitamin B1 0.112mg 0.211mg 8%
Vitamin B2 0.032mg 0.138mg 8%
Starch 16.39g 7%
Carbs 27.88g 48.6g 7%
Vitamin B12 0µg 0.16µg 7%
Protein 1.53g 4.45g 6%
Vitamin E 0.35mg 1.15mg 5%
Manganese 0.397mg 0.292mg 5%
Zinc 0.24mg 0.53mg 3%
Cholesterol 0mg 5mg 2%
Magnesium 21mg 14mg 2%
Fructose 1.11g 1%
Choline 16.5mg 10.6mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 23.78g 47.4g N/A
Sugar 0.5g 25.7g N/A
Vitamin B5 0.314mg 0.337mg 0%
Trans fat 0g 0.295g N/A
Tryptophan 0.012mg 0.068mg 0%
Threonine 0.054mg 0.176mg 0%
Isoleucine 0.052mg 0.226mg 0%
Leucine 0.096mg 0.41mg 0%
Lysine 0.059mg 0.215mg 0%
Methionine 0.021mg 0.104mg 0%
Phenylalanine 0.071mg 0.264mg 0%
Valine 0.062mg 0.255mg 0%
Histidine 0.034mg 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
Yam Cinnamon roll
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
23%
Cinnamon roll
Minerals Daily Need Coverage Score
26%
Yam
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 25.2g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 12.612g)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 11)
Which food is cheaper?
Cinnamon roll
Cinnamon roll is cheaper (difference - $0.2)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.