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Penne vs. Cod liver oil — In-Depth Nutrition Comparison

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A recap on differences between penne and cod liver oil

  • Penne is higher in phosphorus, fiber, iron, zinc, and calcium, yet cod liver oil is higher in vitamin A and vitamin D.
  • Cod liver oil covers your daily vitamin A needs 2000% more than penne.
  • The amount of sodium in cod liver oil is lower.
  • The glycemic index of cod liver oil is lower.

Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Fish oil, cod liver.

Infographic

Penne vs Cod liver oil 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
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
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
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%
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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~mg
~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 Vitamin K ~µg
~equal in Folate ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2400%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -89.8%
Contains more Mono. FatMonounsaturated fat +4571.1%
Contains more Poly. FatPolyunsaturated fat +5535.3%

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 liver oil
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Penne Cod liver oil DV% diff.
Vitamin A 30000µg 3333%
Vitamin D 0µg 250µg 1250%
Vitamin D 0IU 10000IU 1250%
Cholesterol 12mg 570mg 186%
Fats 4g 100g 148%
Polyunsaturated fat 0.4g 22.541g 148%
Monounsaturated fat 1g 46.711g 114%
Saturated fat 2.3g 22.608g 92%
Calories 126kcal 902kcal 39%
Phosphorus 118mg 0mg 17%
Sodium 248mg 0mg 11%
Fiber 2.7g 0g 11%
Protein 5.7g 0g 11%
Zinc 1.1mg 0mg 10%
Iron 0.8mg 0mg 10%
Calcium 89mg 0mg 9%
Magnesium 30mg 0mg 7%
Carbs 16.8g 0g 6%
Potassium 122mg 0mg 4%
Net carbs 14.1g 0g N/A
Sugar 1.9g N/A
Trans fat 0.2g N/A
Omega-3 - EPA 6.898g N/A
Omega-3 - DHA 10.968g N/A
Omega-3 - DPA 0.935g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Cod liver oil
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
1058%
Cod liver oil
Minerals Daily Need Coverage Score
20%
Penne
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 558mg)
Which food is lower in Saturated fat?
Penne
Penne is lower in Saturated fat (difference - 20.308g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $5)
Which food is richer in minerals?
Penne
Penne is relatively richer in minerals
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 248mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Cod liver oil
Cod liver oil 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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.