Penne vs. Cauliflower — In-Depth Nutrition Comparison
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Differences between penne and cauliflower
- Penne has more phosphorus, zinc, calcium, and monounsaturated fat, while cauliflower has more vitamin C and potassium.
- Cauliflower's daily need coverage for vitamin C is 54% higher.
- Cauliflower contains 29 times less monounsaturated fat than penne. Penne contains 1g of monounsaturated fat, while cauliflower contains 0.034g.
- The amount of saturated fat in cauliflower is lower.
The food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Cauliflower, raw.
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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 MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +304.5% |
| Contains more IronIron | +90.5% |
| Contains more ZincZinc | +307.4% |
| Contains more PhosphorusPhosphorus | +168.2% |
| Contains more PotassiumPotassium | +145.1% |
| Contains less SodiumSodium | -87.9% |
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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 48.2mg | 54% |
| Vitamin B6 | 0.184mg | 14% | |
| Folate | 57µg | 14% | |
| Vitamin B5 | 0.667mg | 13% | |
| Vitamin K | 15.5µg | 13% | |
| Phosphorus | 118mg | 44mg | 11% |
| Saturated fat | 2.3g | 0.13g | 10% |
| Sodium | 248mg | 30mg | 9% |
| Protein | 5.7g | 1.92g | 8% |
| Zinc | 1.1mg | 0.27mg | 8% |
| Choline | 44.3mg | 8% | |
| Calcium | 89mg | 22mg | 7% |
| Manganese | 0.155mg | 7% | |
| Fats | 4g | 0.28g | 6% |
| Iron | 0.8mg | 0.42mg | 5% |
| Potassium | 122mg | 299mg | 5% |
| Vitamin B2 | 0.06mg | 5% | |
| Calories | 126kcal | 25kcal | 5% |
| Copper | 0.039mg | 4% | |
| Magnesium | 30mg | 15mg | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Carbs | 16.8g | 4.97g | 4% |
| Vitamin B1 | 0.05mg | 4% | |
| Vitamin B3 | 0.507mg | 3% | |
| Fiber | 2.7g | 2g | 3% |
| Monounsaturated fat | 1g | 0.034g | 2% |
| Polyunsaturated fat | 0.4g | 0.031g | 2% |
| Selenium | 0.6µg | 1% | |
| Fructose | 0.97g | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 14.1g | 2.97g | N/A |
| Sugar | 1.9g | 1.91g | N/A |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.076mg | 0% | |
| Isoleucine | 0.071mg | 0% | |
| Leucine | 0.106mg | 0% | |
| Lysine | 0.217mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 0.056mg | 0% | |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +196.9% |
| Contains more FatsFats | +1328.6% |
| Contains more CarbsCarbs | +238% |
| Contains more OtherOther | +44.7% |
| Contains more WaterWater | +27.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +2841.2% |
| Contains more Poly. FatPolyunsaturated fat | +1190.3% |
| Contains less Sat. FatSaturated fat | -94.3% |
