Penne vs. Clam — In-Depth Nutrition Comparison
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A recap on differences between penne and clam
- Penne is higher in fiber, yet clam is higher in phosphorus, iron, vitamin C, potassium, zinc, and vitamin A.
- Clam covers your daily sodium needs 41% more than penne.
- The amount of saturated fat in clam is lower.
- The glycemic index of clam is lower.
Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Mollusks, clam, mixed species, cooked, moist heat.
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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 | +66.7% |
| Contains less SodiumSodium | -79.4% |
| Contains more PotassiumPotassium | +414.8% |
| Contains more IronIron | +251.3% |
| Contains more ZincZinc | +148.2% |
| Contains more PhosphorusPhosphorus | +186.4% |
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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +105.1% |
| Contains more CarbsCarbs | +227.5% |
| Contains more WaterWater | +13.8% |
| Contains more ProteinProtein | +348.2% |
| Contains more OtherOther | +239.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +481.4% |
| Contains less Sat. FatSaturated fat | -91.8% |
| Contains more Poly. FatPolyunsaturated fat | +38% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 98.89µg | 4120% | |
| Selenium | 64µg | 116% | |
| Copper | 0.688mg | 76% | |
| Manganese | 1mg | 43% | |
| Sodium | 248mg | 1202mg | 41% |
| Protein | 5.7g | 25.55g | 40% |
| Vitamin B2 | 0.426mg | 33% | |
| Phosphorus | 118mg | 338mg | 31% |
| Iron | 0.8mg | 2.81mg | 25% |
| Vitamin C | 0mg | 22.1mg | 25% |
| Vitamin B3 | 3.354mg | 21% | |
| Vitamin A | 171µg | 19% | |
| Cholesterol | 12mg | 67mg | 18% |
| Potassium | 122mg | 628mg | 15% |
| Zinc | 1.1mg | 2.73mg | 15% |
| Vitamin B5 | 0.68mg | 14% | |
| Vitamin B1 | 0.15mg | 13% | |
| Fiber | 2.7g | 0g | 11% |
| Saturated fat | 2.3g | 0.188g | 10% |
| Vitamin B6 | 0.11mg | 8% | |
| Folate | 29µg | 7% | |
| Carbs | 16.8g | 5.13g | 4% |
| Magnesium | 30mg | 18mg | 3% |
| Fats | 4g | 1.95g | 3% |
| Monounsaturated fat | 1g | 0.172g | 2% |
| Polyunsaturated fat | 0.4g | 0.552g | 1% |
| Calories | 126kcal | 148kcal | 1% |
| Net carbs | 14.1g | 5.13g | N/A |
| Calcium | 89mg | 92mg | 0% |
| Sugar | 1.9g | N/A | |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.286mg | 0% | |
| Threonine | 1.099mg | 0% | |
| Isoleucine | 1.112mg | 0% | |
| Leucine | 1.798mg | 0% | |
| Lysine | 1.909mg | 0% | |
| Methionine | 0.576mg | 0% | |
| Phenylalanine | 0.915mg | 0% | |
| Valine | 1.116mg | 0% | |
| Histidine | 0.49mg | 0% | |
| Omega-3 - EPA | 0.138g | N/A | |
| Omega-3 - DHA | 0.146g | N/A | |
| Omega-3 - DPA | 0.104g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
983%
Minerals Daily Need Coverage Score
20%
129%
Comparison summary
Which food is lower in Cholesterol?
Penne is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Penne contains less Sodium (difference - 954mg)
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated fat?
Clam is lower in Saturated fat (difference - 2.112g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)