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  6. Pound cake vs. Coconut

Pound cake vs. Coconut — In-Depth Nutrition Comparison

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The main differences between Pound cake and Coconut

  • Pound cake has more Vitamin B2, Vitamin B12, and Choline, however, Coconut has more Manganese, Copper, Fiber, and Iron.
  • Daily need coverage for Saturated Fat from Coconut is 124% higher.

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

Infographic

Pound cake vs Coconut 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.
Pound cake
Pound cake
2
:
8
Coconut
Coconut
Contains more Calcium +235.7%
Contains more Phosphorus +23.9%
Contains more Iron +64.2%
Contains more Magnesium +300%
Contains more Potassium +138.9%
Contains less Sodium -94.7%
Contains more Zinc +155.8%
Contains more Copper +935.7%
Contains more Manganese +1263.6%
Contains more Selenium +102%
Pound cake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 56% 6% 60% 14% 50% 12% 14% 15% 28%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +235.7%
Contains more Phosphorus +23.9%
Contains more Iron +64.2%
Contains more Magnesium +300%
Contains more Potassium +138.9%
Contains less Sodium -94.7%
Contains more Zinc +155.8%
Contains more Copper +935.7%
Contains more Manganese +1263.6%
Contains more Selenium +102%

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.
Pound cake
Pound cake
10
:
2
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin E +170.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +162.1%
Contains more Vitamin B2 +1145%
Contains more Vitamin B3 +199.1%
Contains more Vitamin B5 +61.7%
Contains more Folate +61.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +50%
Pound cake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 15% 14% 24% 0% 44% 58% 31% 30% 9% 32% 45% 5%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +170.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +162.1%
Contains more Vitamin B2 +1145%
Contains more Vitamin B3 +199.1%
Contains more Vitamin B5 +61.7%
Contains more Folate +61.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +750%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pound cake
Pound cake
3
:
2
Coconut
Coconut
Contains more Protein +50.2%
Contains more Carbs +252.2%
Contains more Other +59.4%
Contains more Fats +139.9%
Contains more Water +81.6%
Pound cake
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +50.2%
Contains more Carbs +252.2%
Contains more Other +59.4%
Contains more Fats +139.9%
Contains more Water +81.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pound cake
Pound cake
3
:
0
Coconut
Coconut
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +111.9%
Contains more Polyunsaturated fat +834.2%
Pound cake
43% 27% 30%
Saturated Fat: 4.811 g
Monounsaturated Fat: 3.02 g
Polyunsaturated fat: 3.419 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -83.8%
Contains more Monounsaturated Fat +111.9%
Contains more Polyunsaturated 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.
Pound cake Coconut
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pound cake Coconut Opinion
Net carbs 53.04g 6.23g Pound cake
Protein 5g 3.33g Pound cake
Fats 13.96g 33.49g Coconut
Carbs 53.64g 15.23g Pound cake
Calories 353kcal 354kcal Coconut
Starch 17.36g Pound cake
Fructose 0.33g Pound cake
Sugar 33.36g 6.23g Coconut
Fiber 0.6g 9g Coconut
Calcium 47mg 14mg Pound cake
Iron 1.48mg 2.43mg Coconut
Magnesium 8mg 32mg Coconut
Phosphorus 140mg 113mg Pound cake
Potassium 149mg 356mg Coconut
Sodium 377mg 20mg Coconut
Zinc 0.43mg 1.1mg Coconut
Copper 0.042mg 0.435mg Coconut
Manganese 0.11mg 1.5mg Coconut
Selenium 5µg 10.1µg Coconut
Vitamin A 241IU 0IU Pound cake
Vitamin A RAE 70µg 0µg Pound cake
Vitamin E 0.65mg 0.24mg Pound cake
Vitamin D 34IU 0IU Pound cake
Vitamin D 0.8µg 0µg Pound cake
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.173mg 0.066mg Pound cake
Vitamin B2 0.249mg 0.02mg Pound cake
Vitamin B3 1.615mg 0.54mg Pound cake
Vitamin B5 0.485mg 0.3mg Pound cake
Vitamin B6 0.036mg 0.054mg Coconut
Folate 42µg 26µg Pound cake
Vitamin B12 0.36µg 0µg Pound cake
Vitamin K 1.7µg 0.2µg Pound cake
Tryptophan 0.041mg 0.039mg Pound cake
Threonine 153mg 0.121mg Pound cake
Isoleucine 0.204mg 0.131mg Pound cake
Leucine 0.397mg 0.247mg Pound cake
Lysine 0.198mg 0.147mg Pound cake
Methionine 0.117mg 0.062mg Pound cake
Phenylalanine 0.239mg 0.169mg Pound cake
Valine 0.249mg 0.202mg Pound cake
Histidine 0.117mg 0.077mg Pound cake
Cholesterol 66mg 0mg Coconut
Trans Fat 0.192g Coconut
Saturated Fat 4.811g 29.698g Pound cake
Omega-3 - DHA 0.007g 0g Pound cake
Omega-3 - EPA 0.001g 0g Pound cake
Omega-3 - DPA 0.005g 0g Pound cake
Monounsaturated Fat 3.02g 1.425g Pound cake
Polyunsaturated fat 3.419g 0.366g Pound cake
Omega-6 - Eicosadienoic acid 0.004g Pound cake
Omega-6 - Linoleic acid 2.895g Pound cake
Omega-6 - Gamma-linoleic acid 0.015g Pound cake
Omega-3 - ALA 0.372g Pound cake
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Pound cake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pound cake Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Pound cake
8%
Coconut
Minerals Daily Need Coverage Score
26%
Pound cake
63%
Coconut

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 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 lower in Cholesterol?
Coconut
Coconut is lower in Cholesterol (difference - 66mg)
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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.