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Penne vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between penne and chinese broccoli

  • Penne is higher in phosphorus, zinc, and monounsaturated fat, yet chinese broccoli is higher in vitamin A and vitamin C.
  • Chinese broccoli covers your daily vitamin A needs 33% more than penne.
  • Penne contains 35 times more sodium than chinese broccoli. While penne contains 248mg of sodium, chinese broccoli contains only 7mg.
  • The glycemic index of chinese broccoli is lower.

Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Broccoli, chinese, cooked.

Infographic

Penne vs Chinese broccoli 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
4
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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +42.9%
Contains more ZincZinc +182.1%
Contains more PhosphorusPhosphorus +187.8%
Contains more CalciumCalcium +12.4%
Contains more PotassiumPotassium +113.9%
Contains less SodiumSodium -97.2%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +400%
Contains more FatsFats +455.6%
Contains more CarbsCarbs +340.9%
Contains more OtherOther +39.2%
Contains more WaterWater +29.2%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +1900%
Contains more Poly. FatPolyunsaturated fat +21.2%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Chinese broccoli
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 Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Penne Chinese broccoli DV% diff.
Vitamin K 84.8µg 71%
Vitamin C 0mg 28.2mg 31%
Folate 99µg 25%
Phosphorus 118mg 41mg 11%
Vitamin B2 0.146mg 11%
Manganese 0.264mg 11%
Sodium 248mg 7mg 10%
Saturated fat 2.3g 0.11g 10%
Vitamin A 82µg 9%
Protein 5.7g 1.14g 9%
Vitamin B1 0.095mg 8%
Copper 0.061mg 7%
Zinc 1.1mg 0.39mg 6%
Choline 25.3mg 5%
Vitamin B6 0.07mg 5%
Calories 126kcal 22kcal 5%
Fats 4g 0.72g 5%
Carbs 16.8g 3.81g 4%
Potassium 122mg 261mg 4%
Cholesterol 12mg 0mg 4%
Vitamin B5 0.159mg 3%
Vitamin E 0.48mg 3%
Iron 0.8mg 0.56mg 3%
Vitamin B3 0.437mg 3%
Magnesium 30mg 18mg 3%
Selenium 1.3µg 2%
Monounsaturated fat 1g 0.05g 2%
Fiber 2.7g 2.5g 1%
Calcium 89mg 100mg 1%
Net carbs 14.1g 1.31g N/A
Sugar 1.9g 0.84g N/A
Trans fat 0.2g 0g N/A
Polyunsaturated fat 0.4g 0.33g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
20%
Penne
18%
Chinese broccoli

Comparison summary

Which food is lower in Cholesterol?
Chinese broccoli
Chinese broccoli is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 1.06g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 2.19g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.