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Pound cake vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between pound cake and sunflower seeds?

  • Pound cake has less vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, magnesium, phosphorus, iron, and folate than sunflower seeds.
  • Sunflower seeds' daily need coverage for vitamin E is 230% higher.
  • Sunflower seeds have a lower glycemic index than pound cake.

We used Cake, pound, commercially prepared, butter (includes fresh and frozen) and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Pound cake vs Sunflower seeds 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 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +3962.5%
Contains more CalciumCalcium +66%
Contains more PotassiumPotassium +332.9%
Contains more IronIron +254.7%
Contains more CopperCopper +4185.7%
Contains more ZincZinc +1062.8%
Contains more PhosphorusPhosphorus +371.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +1672.7%
Contains more SeleniumSelenium +960%

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 0% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +2233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +19.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +5310.8%
Contains more Vitamin B1Vitamin B1 +755.5%
Contains more Vitamin B2Vitamin B2 +42.6%
Contains more Vitamin B3Vitamin B3 +416.1%
Contains more Vitamin B5Vitamin B5 +133%
Contains more Vitamin B6Vitamin B6 +3636.1%
Contains more FolateFolate +440.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +168.2%
Contains more WaterWater +446.9%
Contains more ProteinProtein +315.6%
Contains more FatsFats +268.6%
Contains more OtherOther +98%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains more Mono. FatMonounsaturated fat +513.5%
Contains more Poly. FatPolyunsaturated fat +576.7%
~equal in Saturated fat ~4.455g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
34% 60% 3%
Starch: 17.36 g
Sucrose: 30.68 g
Glucose: 0.75 g
Fructose: 0.33 g
Lactose: 1.27 g
Maltose: 0.33 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1127.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

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 Sunflower seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pound cake Sunflower seeds DV% diff.
Vitamin E 0.65mg 35.17mg 230%
Copper 0.042mg 1.8mg 195%
Polyunsaturated fat 3.419g 23.137g 131%
Vitamin B1 0.173mg 1.48mg 109%
Vitamin B6 0.036mg 1.345mg 101%
Selenium 5µg 53µg 87%
Manganese 0.11mg 1.95mg 80%
Magnesium 8mg 325mg 75%
Phosphorus 140mg 660mg 74%
Fats 13.96g 51.46g 58%
Iron 1.48mg 5.25mg 47%
Folate 42µg 227µg 46%
Zinc 0.43mg 5mg 42%
Vitamin B3 1.615mg 8.335mg 42%
Monounsaturated fat 3.02g 18.528g 39%
Fiber 0.6g 8.6g 32%
Protein 5g 20.78g 32%
Cholesterol 66mg 0mg 22%
Sodium 377mg 9mg 16%
Potassium 149mg 645mg 15%
Vitamin B12 0.36µg 0µg 15%
Threonine 153mg 0.928mg 14%
Vitamin B5 0.485mg 1.13mg 13%
Calories 353kcal 584kcal 12%
Carbs 53.64g 20g 11%
Vitamin B2 0.249mg 0.355mg 8%
Vitamin A 70µg 3µg 7%
Starch 17.36g 7%
Vitamin D 0.8µg 0µg 4%
Vitamin D 34IU 0IU 4%
Calcium 47mg 78mg 3%
Choline 65.6mg 55.1mg 2%
Saturated fat 4.811g 4.455g 2%
Vitamin C 0mg 1.4mg 2%
Vitamin K 1.7µg 0µg 1%
Net carbs 53.04g 11.4g N/A
Sugar 33.36g 2.62g N/A
Trans fat 0.192g N/A
Tryptophan 0.041mg 0.348mg 0%
Isoleucine 0.204mg 1.139mg 0%
Leucine 0.397mg 1.659mg 0%
Lysine 0.198mg 0.937mg 0%
Methionine 0.117mg 0.494mg 0%
Phenylalanine 0.239mg 1.169mg 0%
Valine 0.249mg 1.315mg 0%
Histidine 0.117mg 0.632mg 0%
Fructose 0.33g 0%
Omega-3 - EPA 0.001g 0.014g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.372g N/A
Omega-3 - DPA 0.005g 0g 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 0g 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
Pound cake Sunflower seeds
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
26%
Pound cake
146%
Sunflower seeds
Minerals Daily Need Coverage Score
26%
Pound cake
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 30.74g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 368mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 0.356g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is cheaper?
Pound cake
Pound cake is cheaper (difference - $1.6)
Which food is richer in vitamins?
?
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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.