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  6. Flour vs. Sponge cake

Flour vs. Sponge cake — In-Depth Nutrition Comparison

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A recap on differences between Flour and Sponge cake

  • Flour has more Vitamin B1, Iron, Folate, Vitamin B3, Selenium, Manganese, and Vitamin B2, however, Sponge cake is higher in Vitamin B12.
  • Sponge cake covers your daily Cholesterol needs 57% more than Flour.
  • Sponge cake contains 5 times less Vitamin B1 than Flour. Flour contains 0.785mg of Vitamin B1, while Sponge cake contains 0.159mg.
  • Flour has less Sodium.

Food varieties used in this article are Wheat flour, white, all-purpose, enriched, bleached and Cake, sponge, prepared from recipe.

Infographic

Flour vs Sponge 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.
Flour
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 13% 12% 59% 19% 16% 43% 30% 22% 101%
Contains more MagnesiumMagnesium +144.4%
Contains more IronIron +193.7%
Contains more CopperCopper +157.1%
Contains more ZincZinc +18.6%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +308.4%
Contains more SeleniumSelenium +83.2%
Contains more CalciumCalcium +180%
Contains more PotassiumPotassium +31.8%
~equal in Phosphorus ~100mg

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.
Flour
Flour
7
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% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 15% 0% 0% 40% 69% 23% 33% 14% 46% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +393.7%
Contains more Vitamin B2Vitamin B2 +64.1%
Contains more Vitamin B3Vitamin B3 +390.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +369.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 g
Contains more ProteinProtein +41.5%
Contains more CarbsCarbs +32.3%
Contains more FatsFats +338.8%
Contains more WaterWater +146.6%
Contains more OtherOther +182.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
37% 45% 18%
Saturated Fat: Sat. Fat 1.301 g
Monounsaturated Fat: Mono. Fat 1.576 g
Polyunsaturated fat: Poly. Fat 0.649 g
Contains less Sat. FatSaturated Fat -88.1%
Contains more Mono. FatMonounsaturated Fat +1711.5%
Contains more Poly. FatPolyunsaturated fat +57.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Sponge cake Opinion
Calories 364kcal 297kcal Flour
Protein 10.33g 7.3g Flour
Fats 0.98g 4.3g Sponge cake
Net carbs 73.61g 57.7g Flour
Carbs 76.31g 57.7g Flour
Cholesterol 0mg 170mg Flour
Magnesium 22mg 9mg Flour
Calcium 15mg 42mg Sponge cake
Potassium 107mg 141mg Sponge cake
Iron 4.64mg 1.58mg Flour
Sugar 0.27g Sponge cake
Fiber 2.7g Flour
Copper 0.144mg 0.056mg Flour
Zinc 0.7mg 0.59mg Flour
Phosphorus 108mg 100mg Flour
Sodium 2mg 228mg Flour
Vitamin A 0IU 258IU Sponge cake
Vitamin A 0µg 77µg Sponge cake
Vitamin E 0.06mg Flour
Manganese 0.682mg 0.167mg Flour
Selenium 33.9µg 18.5µg Flour
Vitamin B1 0.785mg 0.159mg Flour
Vitamin B2 0.494mg 0.301mg Flour
Vitamin B3 5.904mg 1.204mg Flour
Vitamin B5 0.438mg 0.546mg Sponge cake
Vitamin B6 0.044mg 0.059mg Sponge cake
Vitamin B12 0µg 0.37µg Sponge cake
Vitamin K 0.3µg Flour
Folate 183µg 39µg Flour
Choline 10.4mg Flour
Saturated Fat 0.155g 1.301g Flour
Monounsaturated Fat 0.087g 1.576g Sponge cake
Polyunsaturated fat 0.413g 0.649g Sponge cake
Tryptophan 0.127mg 0.089mg Flour
Threonine 0.281mg 0.308mg Sponge cake
Isoleucine 0.357mg 0.35mg Flour
Leucine 0.71mg 0.59mg Flour
Lysine 0.228mg 0.418mg Sponge cake
Methionine 0.183mg 0.192mg Sponge cake
Phenylalanine 0.52mg 0.374mg Flour
Valine 0.415mg 0.395mg Flour
Histidine 0.23mg 0.172mg Flour
Omega-3 - EPA 0g 0.001g Sponge cake
Omega-3 - DHA 0g 0.015g Sponge cake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Sponge cake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
46%
Flour
21%
Sponge cake
Minerals Daily Need Coverage Score
59%
Flour
32%
Sponge cake

Comparison summary

Which food is lower in Sugar?
Sponge cake
Sponge cake is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Sponge cake
Sponge cake is lower in glycemic index (difference - 26)
Which food is cheaper?
Sponge cake
Sponge cake is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 170mg)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 226mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.146g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/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.