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  6. Yam vs. Cinnamon roll

Yam vs. Cinnamon roll — In-Depth Nutrition Comparison

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A recap on the 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

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

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%

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.