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Penne vs. Gouda cheese — In-Depth Nutrition Comparison

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How are penne and gouda cheese different?

  • Penne is richer in fiber and iron, while gouda cheese is higher in phosphorus, calcium, zinc, vitamin A, and monounsaturated fat.
  • Gouda cheese covers your daily need for saturated fat, 77% more than penne.
  • Penne is lower in sodium.
  • Penne has a higher glycemic index (43) than gouda cheese (0).

KASHI Three Cheese Penne, frozen, unprepared and Cheese, gouda types were used in this article.

Infographic

Penne vs Gouda cheese infographic
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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
2
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 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more IronIron +233.3%
Contains less SodiumSodium -69.7%
Contains more CalciumCalcium +686.5%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +362.7%
~equal in Magnesium ~29mg
~equal in Potassium ~121mg

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more CarbsCarbs +656.8%
Contains more WaterWater +74.6%
Contains more ProteinProtein +337.5%
Contains more FatsFats +586%
Contains more OtherOther +258.2%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +674.7%
Contains more Poly. FatPolyunsaturated fat +64.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Gouda cheese DV% diff.
Saturated fat 2.3g 17.614g 70%
Vitamin B12 1.54µg 64%
Calcium 89mg 700mg 61%
Phosphorus 118mg 546mg 61%
Protein 5.7g 24.94g 38%
Fats 4g 27.44g 36%
Cholesterol 12mg 114mg 34%
Vitamin B2 0.334mg 26%
Selenium 14.5µg 26%
Zinc 1.1mg 3.9mg 25%
Sodium 248mg 819mg 25%
Vitamin A 165µg 18%
Monounsaturated fat 1g 7.747g 17%
Calories 126kcal 356kcal 12%
Fiber 2.7g 0g 11%
Iron 0.8mg 0.24mg 7%
Vitamin B5 0.34mg 7%
Vitamin B6 0.08mg 6%
Folate 21µg 5%
Carbs 16.8g 2.22g 5%
Copper 0.036mg 4%
Choline 15.4mg 3%
Vitamin B1 0.03mg 3%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Polyunsaturated fat 0.4g 0.657g 2%
Net carbs 14.1g 2.22g N/A
Magnesium 30mg 29mg 0%
Potassium 122mg 121mg 0%
Sugar 1.9g 2.22g N/A
Manganese 0.011mg 0%
Vitamin B3 0.063mg 0%
Trans fat 0.2g N/A
Tryptophan 0.352mg 0%
Threonine 0.93mg 0%
Isoleucine 1.306mg 0%
Leucine 2.564mg 0%
Lysine 2.654mg 0%
Methionine 0.719mg 0%
Phenylalanine 1.431mg 0%
Valine 1.806mg 0%
Histidine 1.032mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Gouda cheese
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
32%
Gouda cheese
Minerals Daily Need Coverage Score
20%
Penne
79%
Gouda cheese

Comparison summary

Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 102mg)
Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Penne
Penne contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Penne
Penne is lower in Saturated fat (difference - 15.314g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Gouda cheese
Gouda cheese is relatively richer in minerals
Which food is richer in vitamins?
Gouda cheese
Gouda cheese 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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.