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Fillet vs. Penne — In-Depth Nutrition Comparison

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Significant differences between Fillet and Penne

  • The amount of Phosphorus, Iron, Potassium, Fiber, Monounsaturated Fat, and Polyunsaturated fat in Fillet is higher than in Penne.
  • Fillet covers your daily Phosphorus needs 47% more than Penne.
  • Penne has 23 times less Polyunsaturated fat than Fillet. Fillet has 9.332g of Polyunsaturated fat, while Penne has 0.4g.
  • Penne contains less Sodium.

Specific food types used in this comparison are Vegetarian fillets and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Fillet 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.
Fillet
7
:
2
Penne
Contains more Iron +150%
Contains more Phosphorus +281.4%
Contains more Potassium +391.8%
Contains more Zinc +27.3%
Contains more Magnesium +30.4%
Contains less Sodium -49.4%
Equal in Calcium - 89
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 30% 22% 51% 11% 33% 30% 0% 0% 0%
Contains more Iron +150%
Contains more Phosphorus +281.4%
Contains more Potassium +391.8%
Contains more Zinc +27.3%
Contains more Magnesium +30.4%
Contains less Sodium -49.4%
Equal in Calcium - 89

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.
Fillet
8
:
0
Penne
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fillet
3
:
2
Penne
Contains more Protein +303.5%
Contains more Fats +350%
Contains more Other +354.5%
Contains more Carbs +86.7%
Contains more Water +60.9%
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
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 Protein +303.5%
Contains more Fats +350%
Contains more Other +354.5%
Contains more Carbs +86.7%
Contains more Water +60.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fillet
2
:
1
Penne
Contains more Monounsaturated Fat +337.6%
Contains more Polyunsaturated fat +2233%
Contains less Saturated Fat -19.3%
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
62% 27% 11%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1 g
Polyunsaturated fat: 0.4 g
Contains more Monounsaturated Fat +337.6%
Contains more Polyunsaturated fat +2233%
Contains less Saturated Fat -19.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fillet Penne
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fillet Penne Opinion
Net carbs 2.9g 14.1g Penne
Protein 23g 5.7g Fillet
Fats 18g 4g Fillet
Carbs 9g 16.8g Penne
Calories 290kcal 126kcal Fillet
Sugar 0.8g 1.9g Fillet
Fiber 6.1g 2.7g Fillet
Calcium 95mg 89mg Fillet
Iron 2mg 0.8mg Fillet
Magnesium 23mg 30mg Penne
Phosphorus 450mg 118mg Fillet
Potassium 600mg 122mg Fillet
Sodium 490mg 248mg Penne
Zinc 1.4mg 1.1mg Fillet
Copper 0.925mg Fillet
Selenium 1µg Fillet
Vitamin E 3.45mg Fillet
Vitamin B1 1.1mg Fillet
Vitamin B2 0.9mg Fillet
Vitamin B3 12mg Fillet
Vitamin B6 1.5mg Fillet
Folate 102µg Fillet
Vitamin B12 4.2µg Fillet
Cholesterol 0mg 12mg Fillet
Trans Fat 0g 0.2g Fillet
Saturated Fat 2.849g 2.3g Penne
Monounsaturated Fat 4.376g 1g Fillet
Polyunsaturated fat 9.332g 0.4g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fillet Penne
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
144%
Fillet
0%
Penne
Minerals Daily Need Coverage Score
78%
Fillet
20%
Penne

Comparison summary

Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 242mg)
Which food is lower in Saturated Fat?
Penne
Penne is lower in Saturated Fat (difference - 0.549g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2.5)
Which food is lower in Sugar?
Fillet
Fillet is lower in Sugar (difference - 1.1g)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.