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  6. Coconut vs. Pound cake

Coconut vs. Pound cake — In-Depth Nutrition Comparison

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The main differences between coconut and pound cake

  • Coconut has more manganese, copper, fiber, and iron; however, pound cake has more vitamin B2, vitamin B12, and choline.
  • Daily need coverage for saturated fat for coconut is 124% higher.
  • Pound cake has 15 times less fiber than coconut. Coconut has 9g of fiber, while pound cake has 0.6g.
  • Pound cake is lower in saturated fat.

Food types used in this article are Nuts, coconut meat, raw and Cake, pound, commercially prepared, butter (includes fresh and frozen).

Infographic

Coconut vs Pound cake 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% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +138.9%
Contains more IronIron +64.2%
Contains more CopperCopper +935.7%
Contains more ZincZinc +155.8%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +1263.6%
Contains more SeleniumSelenium +102%
Contains more CalciumCalcium +235.7%
Contains more PhosphorusPhosphorus +23.9%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 0% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +170.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +162.1%
Contains more Vitamin B2Vitamin B2 +1145%
Contains more Vitamin B3Vitamin B3 +199.1%
Contains more Vitamin B5Vitamin B5 +61.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +750%
Contains more FolateFolate +61.5%
Contains more CholineCholine +442.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more FatsFats +139.9%
Contains more WaterWater +81.6%
Contains more ProteinProtein +50.2%
Contains more CarbsCarbs +252.2%
Contains more OtherOther +59.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +111.9%
Contains more Poly. FatPolyunsaturated fat +834.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Pound cake
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Coconut Pound cake DV% diff.
Saturated fat 29.698g 4.811g 113%
Manganese 1.5mg 0.11mg 60%
Copper 0.435mg 0.042mg 44%
Fiber 9g 0.6g 34%
Fats 33.49g 13.96g 30%
Cholesterol 0mg 66mg 22%
Polyunsaturated fat 0.366g 3.419g 20%
Vitamin B2 0.02mg 0.249mg 18%
Sodium 20mg 377mg 16%
Threonine 0.121mg 153mg 15%
Vitamin B12 0µg 0.36µg 15%
Carbs 15.23g 53.64g 13%
Iron 2.43mg 1.48mg 12%
Choline 12.1mg 65.6mg 10%
Vitamin B1 0.066mg 0.173mg 9%
Selenium 10.1µg 5µg 9%
Vitamin A 0µg 70µg 8%
Starch 17.36g 7%
Vitamin B3 0.54mg 1.615mg 7%
Zinc 1.1mg 0.43mg 6%
Potassium 356mg 149mg 6%
Magnesium 32mg 8mg 6%
Folate 26µg 42µg 4%
Monounsaturated fat 1.425g 3.02g 4%
Vitamin B5 0.3mg 0.485mg 4%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Vitamin C 3.3mg 0mg 4%
Phosphorus 113mg 140mg 4%
Vitamin E 0.24mg 0.65mg 3%
Protein 3.33g 5g 3%
Calcium 14mg 47mg 3%
Vitamin B6 0.054mg 0.036mg 1%
Vitamin K 0.2µg 1.7µg 1%
Calories 354kcal 353kcal 0%
Net carbs 6.23g 53.04g N/A
Sugar 6.23g 33.36g N/A
Trans fat 0.192g N/A
Tryptophan 0.039mg 0.041mg 0%
Isoleucine 0.131mg 0.204mg 0%
Leucine 0.247mg 0.397mg 0%
Lysine 0.147mg 0.198mg 0%
Methionine 0.062mg 0.117mg 0%
Phenylalanine 0.169mg 0.239mg 0%
Valine 0.202mg 0.249mg 0%
Histidine 0.077mg 0.117mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.895g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Pound cake
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
8%
Coconut
26%
Pound cake
Minerals Daily Need Coverage Score
63%
Coconut
26%
Pound cake

Comparison summary

Which food is lower in Saturated fat?
Pound cake
Pound cake is lower in Saturated fat (difference - 24.887g)
Which food is lower in glycemic index?
Pound cake
Pound cake is lower in glycemic index (difference - 5)
Which food is cheaper?
Pound cake
Pound cake is cheaper (difference - $2.6)
Which food is richer in vitamins?
Pound cake
Pound cake is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 27.13g)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 357mg)
Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.