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Millet raw vs. Penne — In-Depth Nutrition Comparison

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What are the differences between millet raw and penne?

  • Millet raw is higher in iron, phosphorus, fiber, magnesium, zinc, and polyunsaturated fat, yet penne is higher in calcium.
  • Millet raw's daily need coverage for iron is 28% more.
  • Millet raw has 5 times more polyunsaturated fat than penne. While millet raw has 2.134g of polyunsaturated fat, penne has only 0.4g.
  • The amount of saturated fat in millet raw is lower.
  • The glycemic index of penne is lower.

We used Millet, raw and KASHI Three Cheese Penne, frozen, unprepared types in this article.

Infographic

Millet raw vs Penne 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Penne
1
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 MagnesiumMagnesium +280%
Contains more PotassiumPotassium +59.8%
Contains more IronIron +276.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +52.7%
Contains more PhosphorusPhosphorus +141.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1012.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Penne
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Penne DV% diff.
Copper 0.75mg 83%
Manganese 1.632mg 71%
Vitamin B1 0.421mg 35%
Vitamin B6 0.384mg 30%
Vitamin B3 4.72mg 30%
Iron 3.01mg 0.8mg 28%
Phosphorus 285mg 118mg 24%
Fiber 8.5g 2.7g 23%
Vitamin B2 0.29mg 22%
Folate 85µg 21%
Magnesium 114mg 30mg 20%
Carbs 72.85g 16.8g 19%
Vitamin B5 0.848mg 17%
Calories 378kcal 126kcal 13%
Polyunsaturated fat 2.134g 0.4g 12%
Protein 11.02g 5.7g 11%
Sodium 5mg 248mg 11%
Calcium 8mg 89mg 8%
Saturated fat 0.723g 2.3g 7%
Zinc 1.68mg 1.1mg 5%
Selenium 2.7µg 5%
Cholesterol 0mg 12mg 4%
Potassium 195mg 122mg 2%
Vitamin K 0.9µg 1%
Monounsaturated fat 0.773g 1g 1%
Fats 4.22g 4g 0%
Net carbs 64.35g 14.1g N/A
Sugar 1.9g N/A
Vitamin E 0.05mg 0%
Trans fat 0.2g N/A
Tryptophan 0.119mg 0%
Threonine 0.353mg 0%
Isoleucine 0.465mg 0%
Leucine 1.4mg 0%
Lysine 0.212mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.58mg 0%
Valine 0.578mg 0%
Histidine 0.236mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Penne
1
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 +93.3%
Contains more CarbsCarbs +333.6%
Contains more OtherOther +194.5%
Contains more WaterWater +735.1%
~equal in Fats ~4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
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 less Sat. FatSaturated fat -68.6%
Contains more Poly. FatPolyunsaturated fat +433.5%
Contains more Mono. FatMonounsaturated fat +29.4%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.