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Penne vs. Romano cheese — In-Depth Nutrition Comparison

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The main differences between penne and romano cheese

  • Penne is richer in fiber, yet romano cheese is richer in calcium, phosphorus, zinc, vitamin A, and monounsaturated fat.
  • Daily need coverage for calcium for romano cheese is 98% higher.
  • Penne contains less sodium.
  • Romano cheese has a lower glycemic index than penne.

Food types used in this article are KASHI Three Cheese Penne, frozen, unprepared and Cheese, romano.

Infographic

Penne vs Romano 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
2
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +41.9%
Contains less SodiumSodium -82.7%
Contains more MagnesiumMagnesium +36.7%
Contains more CalciumCalcium +1095.5%
Contains more ZincZinc +134.5%
Contains more PhosphorusPhosphorus +544.1%
~equal in Iron ~0.77mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +362.8%
Contains more WaterWater +134.2%
Contains more ProteinProtein +457.9%
Contains more FatsFats +573.5%
Contains more OtherOther +510.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -86.6%
Contains more Mono. FatMonounsaturated fat +683.8%
Contains more Poly. FatPolyunsaturated fat +48.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Romano cheese DV% diff.
Calcium 89mg 1064mg 98%
Phosphorus 118mg 760mg 92%
Saturated fat 2.3g 17.115g 67%
Protein 5.7g 31.8g 52%
Sodium 248mg 1433mg 52%
Vitamin B12 1.12µg 47%
Fats 4g 26.94g 35%
Cholesterol 12mg 104mg 31%
Vitamin B2 0.37mg 28%
Selenium 14.5µg 26%
Monounsaturated fat 1g 7.838g 17%
Zinc 1.1mg 2.58mg 13%
Calories 126kcal 387kcal 13%
Fiber 2.7g 0g 11%
Vitamin A 96µg 11%
Vitamin B5 0.424mg 8%
Vitamin B6 0.085mg 7%
Carbs 16.8g 3.63g 4%
Choline 15.4mg 3%
Vitamin B1 0.037mg 3%
Vitamin D 0IU 20IU 3%
Copper 0.03mg 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 30mg 41mg 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Folate 7µg 2%
Polyunsaturated fat 0.4g 0.593g 1%
Manganese 0.02mg 1%
Potassium 122mg 86mg 1%
Net carbs 14.1g 3.63g N/A
Iron 0.8mg 0.77mg 0%
Sugar 1.9g 0.73g N/A
Vitamin B3 0.077mg 0%
Trans fat 0.2g N/A
Tryptophan 0.429mg 0%
Threonine 1.171mg 0%
Isoleucine 1.685mg 0%
Leucine 3.071mg 0%
Lysine 2.941mg 0%
Methionine 0.852mg 0%
Phenylalanine 1.71mg 0%
Valine 2.183mg 0%
Histidine 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Romano 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
26%
Romano cheese
Minerals Daily Need Coverage Score
20%
Penne
106%
Romano cheese

Comparison summary

Which food is lower in Sugar?
Romano cheese
Romano cheese is lower in Sugar (difference - 1.17g)
Which food is lower in glycemic index?
Romano cheese
Romano cheese is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Romano cheese
Romano cheese is relatively richer in minerals
Which food is richer in vitamins?
Romano cheese
Romano cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 92mg)
Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 1185mg)
Which food is lower in Saturated fat?
Penne
Penne is lower in Saturated fat (difference - 14.815g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $4.6)

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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.