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Cheese vs. Penne — In-Depth Nutrition Comparison

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A recap on the differences between cheese and penne

  • Cheese is higher in calcium, phosphorus, vitamin A, and zinc, yet penne is higher in fiber and iron.
  • Cheese covers your daily saturated fat needs 83% more than penne.
  • The amount of cholesterol in penne is lower.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Cheese vs Penne 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.
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Penne
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more CalciumCalcium +697.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +230.9%
Contains more PhosphorusPhosphorus +285.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +11.1%
Contains more PotassiumPotassium +60.5%
Contains more IronIron +471.4%
Contains less SodiumSodium -62%

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.
Cheese
Cheese
11
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Penne
Penne
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Cheese Penne DV% diff.
Saturated fat 18.867g 2.3g 75%
Calcium 710mg 89mg 62%
Selenium 28.5µg 52%
Phosphorus 455mg 118mg 48%
Vitamin B12 1.1µg 46%
Fats 33.31g 4g 45%
Vitamin A 330µg 37%
Protein 22.87g 5.7g 34%
Vitamin B2 0.428mg 33%
Cholesterol 99mg 12mg 29%
Zinc 3.64mg 1.1mg 23%
Monounsaturated fat 9.246g 1g 21%
Sodium 653mg 248mg 18%
Calories 404kcal 126kcal 14%
Fiber 0g 2.7g 11%
Iron 0.14mg 0.8mg 8%
Vitamin B5 0.41mg 8%
Folate 27µg 7%
Polyunsaturated fat 1.421g 0.4g 7%
Carbs 3.09g 16.8g 5%
Vitamin E 0.71mg 5%
Vitamin B6 0.066mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.03mg 3%
Choline 16.5mg 3%
Vitamin B1 0.029mg 2%
Vitamin K 2.4µg 2%
Magnesium 27mg 30mg 1%
Potassium 76mg 122mg 1%
Manganese 0.027mg 1%
Protein per 100 calories 5.7g 4.5g N/A
Calories per 10 g protein 177kcal 221kcal N/A
Weight per 100 calories 25g 79g N/A
Unsaturated / Saturated Fat ratio 0.57 0.61 N/A
Net carbs 3.09g 14.1g N/A
Sugar 0.48g 1.9g N/A
Vitamin B3 0.059mg 0%
Trans fat 0.917g 0.2g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Penne
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +301.2%
Contains more FatsFats +732.8%
Contains more OtherOther +237.3%
Contains more CarbsCarbs +443.7%
Contains more WaterWater +95.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Penne
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains more Mono. FatMonounsaturated fat +824.6%
Contains more Poly. FatPolyunsaturated fat +255.3%
Contains less Sat. FatSaturated fat -87.8%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.