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Penne vs. Asparagus — In-Depth Nutrition Comparison

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What are the differences between penne and asparagus?

  • Penne is higher in phosphorus, calcium, and zinc, yet asparagus is higher in iron, vitamin A, and vitamin C.
  • Asparagus's daily need coverage for iron is 17% more.
  • Penne has 124 times more sodium than asparagus. While penne has 248mg of sodium, asparagus has only 2mg.
  • The glycemic index of asparagus is lower.

We used KASHI Three Cheese Penne, frozen, unprepared and Asparagus, raw types in this article.

Infographic

Penne vs Asparagus 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
4
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +270.8%
Contains more ZincZinc +103.7%
Contains more PhosphorusPhosphorus +126.9%
Contains more PotassiumPotassium +65.6%
Contains more IronIron +167.5%
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%
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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +159.1%
Contains more FatsFats +3233.3%
Contains more CarbsCarbs +333%
Contains more OtherOther +89.7%
Contains more WaterWater +28.8%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Asparagus
Lower in price ok
Lower in Cholesterol 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 Asparagus DV% diff.
Vitamin K 41.6µg 35%
Copper 0.189mg 21%
Iron 0.8mg 2.14mg 17%
Folate 52µg 13%
Vitamin B1 0.143mg 12%
Vitamin B2 0.141mg 11%
Sodium 248mg 2mg 11%
Saturated fat 2.3g 0.04g 10%
Phosphorus 118mg 52mg 9%
Vitamin E 1.13mg 8%
Protein 5.7g 2.2g 7%
Manganese 0.158mg 7%
Calcium 89mg 24mg 7%
Vitamin B6 0.091mg 7%
Vitamin B3 0.978mg 6%
Vitamin C 0mg 5.6mg 6%
Fats 4g 0.12g 6%
Vitamin B5 0.274mg 5%
Calories 126kcal 20kcal 5%
Zinc 1.1mg 0.54mg 5%
Vitamin A 38µg 4%
Cholesterol 12mg 0mg 4%
Selenium 2.3µg 4%
Carbs 16.8g 3.88g 4%
Magnesium 30mg 14mg 4%
Choline 16mg 3%
Monounsaturated fat 1g 0g 3%
Potassium 122mg 202mg 2%
Fiber 2.7g 2.1g 2%
Polyunsaturated fat 0.4g 0.05g 2%
Fructose 1g 1%
Net carbs 14.1g 1.78g N/A
Sugar 1.9g 1.88g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
20%
Penne
25%
Asparagus

Comparison summary

Which food is cheaper?
Penne
Penne is cheaper (difference - $4)
Which food is lower in Cholesterol?
Asparagus
Asparagus is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 2.26g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Asparagus
Asparagus 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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.