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Penne vs. Cottage cheese — In-Depth Nutrition Comparison

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How are penne and cottage cheese different?

  • Penne is richer in fiber, iron, zinc, and magnesium, while cottage cheese is higher in phosphorus.
  • Penne covers your daily need for fiber, 11% more than cottage cheese.
  • Penne contains 11 times more iron than cottage cheese. Penne contains 0.8mg of iron, while cottage cheese contains 0.07mg.
  • Penne is lower in sodium.
  • Penne has a higher glycemic index (43) than cottage cheese (10).

KASHI Three Cheese Penne, frozen, unprepared and Cheese, cottage, creamed, large or small curd types were used in this article.

Infographic

Penne vs Cottage cheese 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% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +275%
Contains more PotassiumPotassium +17.3%
Contains more IronIron +1042.9%
Contains more ZincZinc +175%
Contains less SodiumSodium -31.9%
Contains more PhosphorusPhosphorus +34.7%
~equal in Calcium ~83mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +397%
Contains more ProteinProtein +95.1%
Contains more WaterWater +10.2%
Contains more OtherOther +28.2%
~equal in Fats ~4.3g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +28.5%
Contains more Poly. FatPolyunsaturated fat +225.2%
Contains less Sat. FatSaturated fat -25.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price 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 Cottage cheese DV% diff.
Selenium 9.7µg 18%
Vitamin B12 0.43µg 18%
Vitamin B2 0.163mg 13%
Fiber 2.7g 0g 11%
Protein 5.7g 11.12g 11%
Vitamin B5 0.557mg 11%
Iron 0.8mg 0.07mg 9%
Zinc 1.1mg 0.4mg 6%
Phosphorus 118mg 159mg 6%
Magnesium 30mg 8mg 5%
Sodium 248mg 364mg 5%
Vitamin B6 0.046mg 4%
Carbs 16.8g 3.38g 4%
Vitamin A 37µg 4%
Saturated fat 2.3g 1.718g 3%
Choline 18.4mg 3%
Folate 12µg 3%
Copper 0.029mg 3%
Polyunsaturated fat 0.4g 0.123g 2%
Cholesterol 12mg 17mg 2%
Vitamin B1 0.027mg 2%
Monounsaturated fat 1g 0.778g 1%
Vitamin B3 0.099mg 1%
Calories 126kcal 98kcal 1%
Vitamin E 0.08mg 1%
Potassium 122mg 104mg 1%
Vitamin D 0µg 0.1µg 1%
Calcium 89mg 83mg 1%
Fats 4g 4.3g 0%
Net carbs 14.1g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.9g 2.67g N/A
Manganese 0.002mg 0%
Trans fat 0.2g N/A
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
20%
Penne
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 116mg)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2)
Which food is lower in Saturated fat?
Cottage cheese
Cottage cheese is lower in Saturated fat (difference - 0.582g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Cottage cheese
Cottage cheese 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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.