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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.
  • The glycemic index of flour is higher.

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% 26% 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

All nutrients comparison - raw data values

Nutrient Flour Sponge cake DV% diff.
Cholesterol 0mg 170mg 57%
Vitamin B1 0.785mg 0.159mg 52%
Iron 4.64mg 1.58mg 38%
Folate 183µg 39µg 36%
Vitamin B3 5.904mg 1.204mg 29%
Selenium 33.9µg 18.5µg 28%
Manganese 0.682mg 0.167mg 22%
Vitamin B12 0µg 0.37µg 15%
Vitamin B2 0.494mg 0.301mg 15%
Fiber 2.7g 11%
Copper 0.144mg 0.056mg 10%
Sodium 2mg 228mg 10%
Vitamin A 0µg 77µg 9%
Carbs 76.31g 57.7g 6%
Protein 10.33g 7.3g 6%
Saturated fat 0.155g 1.301g 5%
Fats 0.98g 4.3g 5%
Monounsaturated fat 0.087g 1.576g 4%
Calories 364kcal 297kcal 3%
Magnesium 22mg 9mg 3%
Calcium 15mg 42mg 3%
Polyunsaturated fat 0.413g 0.649g 2%
Vitamin B5 0.438mg 0.546mg 2%
Choline 10.4mg 2%
Zinc 0.7mg 0.59mg 1%
Vitamin B6 0.044mg 0.059mg 1%
Potassium 107mg 141mg 1%
Phosphorus 108mg 100mg 1%
Net carbs 73.61g 57.7g N/A
Sugar 0.27g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.089mg 0%
Threonine 0.281mg 0.308mg 0%
Isoleucine 0.357mg 0.35mg 0%
Leucine 0.71mg 0.59mg 0%
Lysine 0.228mg 0.418mg 0%
Methionine 0.183mg 0.192mg 0%
Phenylalanine 0.52mg 0.374mg 0%
Valine 0.415mg 0.395mg 0%
Histidine 0.23mg 0.172mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.015g N/A

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%

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.