Coconut vs. Penne — In-Depth Nutrition Comparison
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Significant differences between coconut and penne
- Coconut has more fiber, iron, and potassium; however, penne is richer in calcium.
- Coconut covers your daily saturated fat needs 137% more than penne.
- Penne has 3 times less fiber than coconut. Coconut has 9g of fiber, while penne has 2.7g.
- Penne contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of penne is 43.
Specific food types used in this comparison are Nuts, coconut meat, raw and KASHI Three Cheese Penne, frozen, unprepared.
Infographic
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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.
| Contains more PotassiumPotassium | +191.8% |
| Contains more IronIron | +203.8% |
| Contains more CopperCopper | +∞% |
| Contains less SodiumSodium | -91.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +535.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| 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 KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +737.3% |
| Contains more ProteinProtein | +71.2% |
| Contains more CarbsCarbs | +10.3% |
| Contains more WaterWater | +54.1% |
| Contains more OtherOther | +14.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +42.5% |
| Contains less Sat. FatSaturated fat | -92.3% |
~equal in
Polyunsaturated fat
~0.4g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 29.698g | 2.3g | 125% |
| Manganese | 1.5mg | 65% | |
| Copper | 0.435mg | 48% | |
| Fats | 33.49g | 4g | 45% |
| Fiber | 9g | 2.7g | 25% |
| Iron | 2.43mg | 0.8mg | 20% |
| Selenium | 10.1µg | 18% | |
| Calories | 354kcal | 126kcal | 11% |
| Sodium | 20mg | 248mg | 10% |
| Calcium | 14mg | 89mg | 8% |
| Folate | 26µg | 7% | |
| Potassium | 356mg | 122mg | 7% |
| Vitamin B5 | 0.3mg | 6% | |
| Vitamin B1 | 0.066mg | 6% | |
| Protein | 3.33g | 5.7g | 5% |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin B6 | 0.054mg | 4% | |
| Vitamin C | 3.3mg | 0mg | 4% |
| Vitamin B3 | 0.54mg | 3% | |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B2 | 0.02mg | 2% | |
| Choline | 12.1mg | 2% | |
| Monounsaturated fat | 1.425g | 1g | 1% |
| Carbs | 15.23g | 16.8g | 1% |
| Phosphorus | 113mg | 118mg | 1% |
| Net carbs | 6.23g | 14.1g | N/A |
| Magnesium | 32mg | 30mg | 0% |
| Sugar | 6.23g | 1.9g | N/A |
| Zinc | 1.1mg | 1.1mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Trans fat | 0.2g | N/A | |
| Polyunsaturated fat | 0.366g | 0.4g | 0% |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
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
8%
0%
Minerals Daily Need Coverage Score
63%
20%
Comparison summary
Which food is lower in Sugar?
Penne is lower in Sugar (difference - 4.33g)
Which food is lower in Saturated fat?
Penne is lower in Saturated fat (difference - 27.398g)
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 16)
Which food is cheaper?
Penne is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 228mg)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins