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Penne vs. Rapini — In-Depth Nutrition Comparison

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Important differences between penne and rapini

  • Penne has more phosphorus and monounsaturated fat; however, rapini has more vitamin A, vitamin C, and iron.
  • Rapini's daily need coverage for vitamin A is 52% more.
  • Penne has 46 times more saturated fat than rapini. Penne has 2.3g of saturated fat, while rapini has 0.05g.
  • Penne has a higher glycemic index than rapini.

The food varieties used in the comparison are KASHI Three Cheese Penne, frozen, unprepared and Broccoli raab, raw.

Infographic

Penne vs Rapini 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
3
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%
Rapini
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +36.4%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +61.6%
Contains more CalciumCalcium +21.3%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +167.5%
Contains less SodiumSodium -86.7%

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.
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%
Rapini
11
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +79.8%
Contains more FatsFats +716.3%
Contains more CarbsCarbs +489.5%
Contains more OtherOther +17%
Contains more WaterWater +27.8%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +3746.2%
Contains more Poly. FatPolyunsaturated fat +207.7%
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 Rapini
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Penne Rapini DV% diff.
Vitamin K 224µg 187%
Vitamin C 0mg 20.2mg 22%
Folate 83µg 21%
Iron 0.8mg 2.14mg 17%
Manganese 0.395mg 17%
Vitamin A 131µg 15%
Vitamin B1 0.162mg 14%
Vitamin B6 0.171mg 13%
Vitamin E 1.62mg 11%
Saturated fat 2.3g 0.05g 10%
Vitamin B2 0.129mg 10%
Sodium 248mg 33mg 9%
Vitamin B3 1.221mg 8%
Vitamin B5 0.322mg 6%
Phosphorus 118mg 73mg 6%
Protein 5.7g 3.17g 5%
Calories 126kcal 22kcal 5%
Fats 4g 0.49g 5%
Copper 0.042mg 5%
Carbs 16.8g 2.85g 5%
Cholesterol 12mg 0mg 4%
Choline 18.3mg 3%
Zinc 1.1mg 0.77mg 3%
Calcium 89mg 108mg 2%
Magnesium 30mg 22mg 2%
Potassium 122mg 196mg 2%
Selenium 1µg 2%
Monounsaturated fat 1g 0.026g 2%
Polyunsaturated fat 0.4g 0.13g 2%
Net carbs 14.1g 0.15g N/A
Sugar 1.9g 0.38g N/A
Fiber 2.7g 2.7g 0%
Trans fat 0.2g 0g N/A
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Rapini
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
71%
Rapini
Minerals Daily Need Coverage Score
20%
Penne
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 215mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 2.25g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is cheaper?
Penne
Penne is cheaper (difference - $0.4)
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.