Penne vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between penne and coconut

Penne has more calcium; however, coconut is richer in fiber, iron, and potassium.
Coconut covers your daily saturated fat needs 137% more than penne.
Coconut has 12 times less sodium than penne. Penne has 248mg of sodium, while coconut has 20mg.
Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of penne is 43.

Specific food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Nuts, coconut meat, raw.

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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.

Penne

Coconut

Contains more CalciumCalcium

+535.7%

Contains more PotassiumPotassium	+191.8%
Contains more IronIron	+203.8%
Contains less SodiumSodium	-91.9%

~equal in Magnesium ~32mg

~equal in Zinc ~1.1mg

~equal in Phosphorus ~113mg

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

Coconut

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	2.3g	29.698g	125%
Manganese		1.5mg	65%
Copper		0.435mg	48%
Fats	4g	33.49g	45%
Fiber	2.7g	9g	25%
Iron	0.8mg	2.43mg	20%
Selenium		10.1µg	18%
Calories	126kcal	354kcal	11%
Sodium	248mg	20mg	10%
Calcium	89mg	14mg	8%
Folate		26µg	7%
Potassium	122mg	356mg	7%
Vitamin B5		0.3mg	6%
Vitamin B1		0.066mg	6%
Protein	5.7g	3.33g	5%
Cholesterol	12mg	0mg	4%
Vitamin B6		0.054mg	4%
Vitamin C	0mg	3.3mg	4%
Vitamin B3		0.54mg	3%
Vitamin E		0.24mg	2%
Vitamin B2		0.02mg	2%
Choline		12.1mg	2%
Monounsaturated fat	1g	1.425g	1%
Carbs	16.8g	15.23g	1%
Phosphorus	118mg	113mg	1%
Net carbs	14.1g	6.23g	N/A
Magnesium	30mg	32mg	0%
Sugar	1.9g	6.23g	N/A
Zinc	1.1mg	1.1mg	0%
Vitamin K		0.2µg	0%
Trans fat	0.2g		N/A
Polyunsaturated fat	0.4g	0.366g	0%
Tryptophan		0.039mg	0%
Threonine		0.121mg	0%
Isoleucine		0.131mg	0%
Leucine		0.247mg	0%
Lysine		0.147mg	0%
Methionine		0.062mg	0%
Phenylalanine		0.169mg	0%
Valine		0.202mg	0%
Histidine		0.077mg	0%