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 | +∞% |
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% |
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
