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Penne vs. Chard raw — In-Depth Nutrition Comparison

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Summary of differences between penne and chard raw

  • Penne has more phosphorus and zinc; however, chard raw is higher in vitamin A, vitamin C, iron, magnesium, and potassium.
  • Chard raw covers your daily need for vitamin A, 122% more than penne.
  • Penne has 77 times more saturated fat than chard raw. While penne has 2.3g of saturated fat, chard raw has only 0.03g.
  • The glycemic index of penne is higher.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Chard, swiss, raw.

Infographic

Penne vs Chard raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +74.5%
Contains more ZincZinc +205.6%
Contains more PhosphorusPhosphorus +156.5%
Contains more MagnesiumMagnesium +170%
Contains more PotassiumPotassium +210.7%
Contains more IronIron +125%
Contains less SodiumSodium -14.1%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +216.7%
Contains more FatsFats +1900%
Contains more CarbsCarbs +349.2%
Contains more WaterWater +28%
Contains more OtherOther +45.5%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +2400%
Contains more Poly. FatPolyunsaturated fat +471.4%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Chard raw
Lower in price ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Penne Chard raw DV% diff.
Vitamin K 830µg 692%
Vitamin A 306µg 34%
Vitamin C 0mg 30mg 33%
Copper 0.179mg 20%
Manganese 0.366mg 16%
Iron 0.8mg 1.8mg 13%
Vitamin E 1.89mg 13%
Magnesium 30mg 81mg 12%
Saturated fat 2.3g 0.03g 10%
Phosphorus 118mg 46mg 10%
Protein 5.7g 1.8g 8%
Potassium 122mg 379mg 8%
Vitamin B6 0.099mg 8%
Vitamin B2 0.09mg 7%
Zinc 1.1mg 0.36mg 7%
Fats 4g 0.2g 6%
Calories 126kcal 19kcal 5%
Folate 14µg 4%
Fiber 2.7g 1.6g 4%
Calcium 89mg 51mg 4%
Cholesterol 12mg 0mg 4%
Carbs 16.8g 3.74g 4%
Choline 18mg 3%
Vitamin B1 0.04mg 3%
Vitamin B5 0.172mg 3%
Vitamin B3 0.4mg 3%
Selenium 0.9µg 2%
Sodium 248mg 213mg 2%
Monounsaturated fat 1g 0.04g 2%
Polyunsaturated fat 0.4g 0.07g 2%
Net carbs 14.1g 2.14g N/A
Sugar 1.9g 1.1g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Penne
185%
Chard raw
Minerals Daily Need Coverage Score
20%
Penne
34%
Chard raw

Comparison summary

Which food is cheaper?
Penne
Penne is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.27g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.