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  6. Penne vs. Fillet

Penne vs. Fillet — In-Depth Nutrition Comparison

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Significant differences between Penne and Fillet

  • The amount of Phosphorus, Iron, Potassium, Fiber, Monounsaturated Fat, and Polyunsaturated fat in Fillet is higher than in Penne.
  • Fillet covers your daily Phosphorus needs 47% more than Penne.
  • Penne contains less Sodium.

Specific food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Vegetarian fillets.

Infographic

Penne vs Fillet 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
Penne
2
:
7
Fillet
Fillet
Contains more Magnesium +30.4%
Contains less Sodium -49.4%
Contains more Iron +150%
Contains more Phosphorus +281.4%
Contains more Potassium +391.8%
Contains more Zinc +27.3%
Equal in Calcium - 95
Penne
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 30% 22% 51% 11% 33% 30% 0% 0% 0%
Fillet
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 75% 17% 193% 53% 64% 39% 309% 0% 6%
Contains more Magnesium +30.4%
Contains less Sodium -49.4%
Contains more Iron +150%
Contains more Phosphorus +281.4%
Contains more Potassium +391.8%
Contains more Zinc +27.3%
Equal in Calcium - 95

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
Penne
0
:
8
Fillet
Fillet
Penne
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Fillet
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 69% 0% 0% 275% 208% 225% 0% 347% 77% 526% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
Penne
2
:
3
Fillet
Fillet
Contains more Carbs +86.7%
Contains more Water +60.9%
Contains more Protein +303.5%
Contains more Fats +350%
Contains more Other +354.5%
Penne
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Fillet
23% 18% 9% 45% 5%
Protein: 23 g
Fats: 18 g
Carbs: 9 g
Water: 45 g
Other: 5 g
Contains more Carbs +86.7%
Contains more Water +60.9%
Contains more Protein +303.5%
Contains more Fats +350%
Contains more Other +354.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
1
:
2
Fillet
Fillet
Contains less Saturated Fat -19.3%
Contains more Monounsaturated Fat +337.6%
Contains more Polyunsaturated fat +2233%
Penne
62% 27% 11%
Saturated Fat: 2.3 g
Monounsaturated Fat: 1 g
Polyunsaturated fat: 0.4 g
Fillet
17% 26% 56%
Saturated Fat: 2.849 g
Monounsaturated Fat: 4.376 g
Polyunsaturated fat: 9.332 g
Contains less Saturated Fat -19.3%
Contains more Monounsaturated Fat +337.6%
Contains more Polyunsaturated fat +2233%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Fillet Opinion
Net carbs 14.1g 2.9g Penne
Protein 5.7g 23g Fillet
Fats 4g 18g Fillet
Carbs 16.8g 9g Penne
Calories 126kcal 290kcal Fillet
Sugar 1.9g 0.8g Fillet
Fiber 2.7g 6.1g Fillet
Calcium 89mg 95mg Fillet
Iron 0.8mg 2mg Fillet
Magnesium 30mg 23mg Penne
Phosphorus 118mg 450mg Fillet
Potassium 122mg 600mg Fillet
Sodium 248mg 490mg Penne
Zinc 1.1mg 1.4mg Fillet
Copper 0.925mg Fillet
Selenium 1µg Fillet
Vitamin E 3.45mg Fillet
Vitamin B1 1.1mg Fillet
Vitamin B2 0.9mg Fillet
Vitamin B3 12mg Fillet
Vitamin B6 1.5mg Fillet
Folate 102µg Fillet
Vitamin B12 4.2µg Fillet
Cholesterol 12mg 0mg Fillet
Trans Fat 0.2g 0g Fillet
Saturated Fat 2.3g 2.849g Penne
Monounsaturated Fat 1g 4.376g Fillet
Polyunsaturated fat 0.4g 9.332g Fillet

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Fillet
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
144%
Fillet
Minerals Daily Need Coverage Score
20%
Penne
78%
Fillet

Comparison summary

Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 242mg)
Which food is lower in Saturated Fat?
Penne
Penne is lower in Saturated Fat (difference - 0.549g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2.5)
Which food is lower in Sugar?
Fillet
Fillet is lower in Sugar (difference - 1.1g)
Which food is lower in Cholesterol?
Fillet
Fillet is lower in Cholesterol (difference - 12mg)
Which food is lower in glycemic index?
Fillet
Fillet is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Fillet
Fillet is relatively richer in minerals
Which food is richer in vitamins?
Fillet
Fillet is relatively richer in vitamins

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. Fillet - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169068/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.