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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
