Penne vs. Coconut oil — In-Depth Nutrition Comparison

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Summary of differences between penne and coconut oil

Penne has more phosphorus, fiber, zinc, iron, calcium, and magnesium; however, coconut oil is higher in monounsaturated fat.
Coconut oil covers your daily need for saturated fat, 401% more than penne.
Coconut oil has less sodium.
The glycemic index of penne is higher.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Oil, coconut.

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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 oil

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+8800%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+1500%
Contains more ZincZinc	+5400%
Contains more PhosphorusPhosphorus	+∞%

Contains less SodiumSodium

-100%

~equal in Copper ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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 oil

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	2.3g	82.475g	364%
Fats	4g	99.06g	146%
Calories	126kcal	892kcal	38%
Phosphorus	118mg	0mg	17%
Monounsaturated fat	1g	6.332g	13%
Fiber	2.7g	0g	11%
Sodium	248mg	0mg	11%
Protein	5.7g	0g	11%
Zinc	1.1mg	0.02mg	10%
Iron	0.8mg	0.05mg	9%
Calcium	89mg	1mg	9%
Polyunsaturated fat	0.4g	1.702g	9%
Magnesium	30mg	0mg	7%
Carbs	16.8g	0g	6%
Potassium	122mg	0mg	4%
Cholesterol	12mg	0mg	4%
Vitamin E		0.11mg	1%
Vitamin K		0.6µg	1%
Net carbs	14.1g	0g	N/A
Sugar	1.9g	0g	N/A
Trans fat	0.2g	0.028g	N/A
Choline		0.3mg	0%
Omega-3 - ALA		0.019g	N/A
Omega-6 - Linoleic acid		1.676g	N/A