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Penne vs. Cod — In-Depth Nutrition Comparison

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Differences between penne and cod

  • Penne has more fiber, calcium, zinc, and iron, while cod has more phosphorus, potassium, and vitamin D.
  • Cod's daily need coverage for phosphorus is 12% higher.
  • The amount of saturated fat in cod is lower.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of penne is 43.

The food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Fish, cod, Atlantic, raw.

Infographic

Penne vs Cod 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
3
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%
Cod
Cod
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +456.3%
Contains more IronIron +110.5%
Contains more ZincZinc +144.4%
Contains more PotassiumPotassium +238.5%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -78.2%
~equal in Magnesium ~32mg

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%
Cod
Cod
13
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +497%
Contains more CarbsCarbs +∞%
Contains more OtherOther +266.7%
Contains more ProteinProtein +212.5%
Contains more WaterWater +12.2%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +963.8%
Contains more Poly. FatPolyunsaturated fat +73.2%
Contains less Sat. FatSaturated fat -94.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Cod
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Penne Cod DV% diff.
Vitamin B5 153mg 3060%
Selenium 33.1µg 60%
Vitamin B12 0.91µg 38%
Protein 5.7g 17.81g 24%
Vitamin B6 0.245mg 19%
Vitamin B3 2.063mg 13%
Choline 65.2mg 12%
Phosphorus 118mg 203mg 12%
Fiber 2.7g 0g 11%
Saturated fat 2.3g 0.131g 10%
Cholesterol 12mg 43mg 10%
Potassium 122mg 413mg 9%
Sodium 248mg 54mg 8%
Calcium 89mg 16mg 7%
Zinc 1.1mg 0.45mg 6%
Carbs 16.8g 0g 6%
Vitamin B1 0.076mg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Iron 0.8mg 0.38mg 5%
Fats 4g 0.67g 5%
Vitamin B2 0.065mg 5%
Vitamin E 0.64mg 4%
Copper 0.028mg 3%
Folate 7µg 2%
Monounsaturated fat 1g 0.094g 2%
Calories 126kcal 82kcal 2%
Manganese 0.015mg 1%
Vitamin A 12µg 1%
Vitamin C 0mg 1mg 1%
Polyunsaturated fat 0.4g 0.231g 1%
Net carbs 14.1g 0g N/A
Magnesium 30mg 32mg 0%
Sugar 1.9g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.2g N/A
Tryptophan 0.199mg 0%
Threonine 0.781mg 0%
Isoleucine 0.821mg 0%
Leucine 1.447mg 0%
Lysine 1.635mg 0%
Methionine 0.527mg 0%
Phenylalanine 0.695mg 0%
Valine 0.917mg 0%
Histidine 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
20%
Penne
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 31mg)
Which food is cheaper?
Penne
Penne is cheaper (difference - $1.3)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 194mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 2.169g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Cod
Cod is relatively richer in vitamins
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.