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Penne vs. Arborio rice — In-Depth Nutrition Comparison

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How are penne and arborio rice different?

  • Penne is higher in phosphorus, calcium, zinc, magnesium, and monounsaturated fat; however, arborio rice is richer in iron.
  • Daily need coverage for phosphorus for penne is 12% higher.
  • Penne has a lower glycemic index (43) than arborio rice (69).

KASHI Three Cheese Penne, frozen, unprepared and Rice, white, short-grain, enriched, cooked are the varieties used in this article.

Infographic

Penne vs Arborio rice 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.
Penne
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +275%
Contains more CalciumCalcium +8800%
Contains more PotassiumPotassium +369.2%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +257.6%
Contains more IronIron +82.5%
Contains less SodiumSodium -100%

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.
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%
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% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +141.5%
Contains more FatsFats +2005.3%
Contains more OtherOther +478.9%
Contains more CarbsCarbs +71%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1624.1%
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -97.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Arborio rice DV% diff.
Manganese 0.357mg 16%
Folate 59µg 15%
Selenium 7.5µg 14%
Vitamin B1 0.164mg 14%
Phosphorus 118mg 33mg 12%
Fiber 2.7g 11%
Sodium 248mg 0mg 11%
Saturated fat 2.3g 0.051g 10%
Calcium 89mg 1mg 9%
Vitamin B3 1.493mg 9%
Vitamin B5 0.397mg 8%
Copper 0.072mg 8%
Iron 0.8mg 1.46mg 8%
Protein 5.7g 2.36g 7%
Zinc 1.1mg 0.4mg 6%
Fats 4g 0.19g 6%
Magnesium 30mg 8mg 5%
Vitamin B6 0.059mg 5%
Cholesterol 12mg 0mg 4%
Carbs 16.8g 28.73g 4%
Potassium 122mg 26mg 3%
Monounsaturated fat 1g 0.058g 2%
Polyunsaturated fat 0.4g 0.05g 2%
Vitamin B2 0.016mg 1%
Calories 126kcal 130kcal 0%
Net carbs 14.1g 28.73g N/A
Sugar 1.9g N/A
Trans fat 0.2g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.102mg 0%
Leucine 0.195mg 0%
Lysine 0.085mg 0%
Methionine 0.056mg 0%
Phenylalanine 0.126mg 0%
Valine 0.144mg 0%
Histidine 0.056mg 0%

Which food is preferable for your diet?

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

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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
0%
Penne
12%
Arborio rice
Minerals Daily Need Coverage Score
20%
Penne
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 26)
Which food is cheaper?
Penne
Penne is cheaper (difference - $1)
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 248mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 2.249g)
Which food is richer in vitamins?
Arborio rice
Arborio rice is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.