Coconut oil vs. Penne — In-Depth Nutrition Comparison

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Summary of differences between coconut oil and penne

Coconut oil has less phosphorus, fiber, zinc, iron, calcium, and magnesium than penne.
Coconut oil covers your daily need for saturated fat, 401% more than penne.
Penne has less saturated fat.
The glycemic index of penne is higher.

These are the specific foods used in this comparison Oil, coconut and KASHI Three Cheese Penne, frozen, unprepared.

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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.

Coconut oil

Penne

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+8800%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+1500%
Contains more ZincZinc	+5400%
Contains more PhosphorusPhosphorus	+∞%

~equal in Copper ~mg

~equal in Manganese ~mg

~equal in Selenium ~µg

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.

Coconut oil

Penne

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~mg

~equal in Vitamin B2 ~mg

~equal in Vitamin B3 ~mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~mg

~equal in Vitamin B12 ~µg

~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	82.475g	2.3g	364%
Fats	99.06g	4g	146%
Calories	892kcal	126kcal	38%
Phosphorus	0mg	118mg	17%
Monounsaturated fat	6.332g	1g	13%
Fiber	0g	2.7g	11%
Sodium	0mg	248mg	11%
Protein	0g	5.7g	11%
Zinc	0.02mg	1.1mg	10%
Iron	0.05mg	0.8mg	9%
Calcium	1mg	89mg	9%
Polyunsaturated fat	1.702g	0.4g	9%
Magnesium	0mg	30mg	7%
Carbs	0g	16.8g	6%
Potassium	0mg	122mg	4%
Cholesterol	0mg	12mg	4%
Vitamin E	0.11mg		1%
Vitamin K	0.6µg		1%
Net carbs	0g	14.1g	N/A
Sugar	0g	1.9g	N/A
Trans fat	0.028g	0.2g	N/A
Choline	0.3mg		0%
Omega-3 - ALA	0.019g		N/A
Omega-6 - Linoleic acid	1.676g		N/A