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).

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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.

Coconut

Pound cake

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.

Coconut

Pound cake

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%

All nutrients comparison - raw data values

Nutrient			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