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Penne vs. Dates — In-Depth Nutrition Comparison

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Summary of differences between penne and dates

  • Penne has more phosphorus, zinc, and monounsaturated fat; however, dates are higher in fiber and potassium.
  • Dates cover your daily need for fiber, 21% more than penne.
  • Penne has 124 times more sodium than dates. While penne has 248mg of sodium, dates have only 2mg.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Dates, deglet noor.

Infographic

Penne vs Dates 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%
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more CalciumCalcium +128.2%
Contains more ZincZinc +279.3%
Contains more PhosphorusPhosphorus +90.3%
Contains more MagnesiumMagnesium +43.3%
Contains more PotassiumPotassium +437.7%
Contains more IronIron +27.5%
Contains less SodiumSodium -99.2%

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%
Dates
10
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +132.7%
Contains more FatsFats +925.6%
Contains more WaterWater +252.7%
Contains more CarbsCarbs +346.6%
Contains more OtherOther +45.5%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +2677.8%
Contains more Poly. FatPolyunsaturated fat +2005.3%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Dates
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol 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 Dates DV% diff.
Fructose 19.56g 24%
Copper 0.206mg 23%
Fiber 2.7g 8g 21%
Carbs 16.8g 75.03g 19%
Potassium 122mg 656mg 16%
Vitamin B6 0.165mg 13%
Vitamin B5 0.589mg 12%
Manganese 0.262mg 11%
Sodium 248mg 2mg 11%
Saturated fat 2.3g 0.032g 10%
Vitamin B3 1.274mg 8%
Phosphorus 118mg 62mg 8%
Calories 126kcal 282kcal 8%
Protein 5.7g 2.45g 7%
Zinc 1.1mg 0.29mg 7%
Fats 4g 0.39g 6%
Calcium 89mg 39mg 5%
Selenium 3µg 5%
Folate 19µg 5%
Vitamin B2 0.066mg 5%
Vitamin B1 0.052mg 4%
Cholesterol 12mg 0mg 4%
Polyunsaturated fat 0.4g 0.019g 3%
Magnesium 30mg 43mg 3%
Iron 0.8mg 1.02mg 3%
Monounsaturated fat 1g 0.036g 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 14.1g 67.03g N/A
Sugar 1.9g 63.35g N/A
Vitamin E 0.05mg 0%
Trans fat 0.2g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.043mg 0%
Isoleucine 0.049mg 0%
Leucine 0.084mg 0%
Lysine 0.066mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.05mg 0%
Valine 0.071mg 0%
Histidine 0.032mg 0%

Which food is preferable for your diet?

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

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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%
Penne
12%
Dates
Minerals Daily Need Coverage Score
20%
Penne
29%
Dates

Comparison summary

Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 61.45g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 2.268g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Dates
Dates 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.