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Penne vs. Heart of palm — In-Depth Nutrition Comparison

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How are penne and heart of palm different?

  • Penne is richer in calcium, while heart of palm is higher in potassium, zinc, iron, and vitamin C.
  • Heart of palm covers your daily need for potassium, 50% more than penne.
  • Penne contains 50 times more saturated fat than heart of palm. Penne contains 2.3g of saturated fat, while heart of palm contains 0.046g.
  • Penne has a higher glycemic index (43) than heart of palm (32).

KASHI Three Cheese Penne, frozen, unprepared and Hearts of palm, raw types were used in this article.

Infographic

Penne vs Heart of palm 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
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +394.4%
Contains more PotassiumPotassium +1380.3%
Contains more IronIron +111.3%
Contains more ZincZinc +239.1%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -94.4%
~equal in Manganese ~mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +111.1%
Contains more FatsFats +1900%
Contains more CarbsCarbs +52.4%
Contains more OtherOther +80.9%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +19900%
Contains more Poly. FatPolyunsaturated fat +349.4%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Heart of palm DV% diff.
Copper 0.644mg 72%
Vitamin B6 0.81mg 62%
Potassium 122mg 1806mg 50%
Zinc 1.1mg 3.73mg 24%
Vitamin B2 0.18mg 14%
Iron 0.8mg 1.69mg 11%
Saturated fat 2.3g 0.046g 10%
Sodium 248mg 14mg 10%
Vitamin C 0mg 8mg 9%
Calcium 89mg 18mg 7%
Vitamin B3 0.9mg 6%
Protein 5.7g 2.7g 6%
Folate 24µg 6%
Fats 4g 0.2g 6%
Fiber 2.7g 1.5g 5%
Magnesium 30mg 10mg 5%
Cholesterol 12mg 0mg 4%
Vitamin B1 0.05mg 4%
Phosphorus 118mg 140mg 3%
Vitamin E 0.5mg 3%
Carbs 16.8g 25.61g 3%
Monounsaturated fat 1g 0.005g 2%
Polyunsaturated fat 0.4g 0.089g 2%
Selenium 0.7µg 1%
Calories 126kcal 115kcal 1%
Net carbs 14.1g 24.11g N/A
Sugar 1.9g 17.16g N/A
Vitamin A 3µg 0%
Trans fat 0.2g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Heart of palm
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
24%
Heart of palm
Minerals Daily Need Coverage Score
20%
Penne
62%
Heart of palm

Comparison summary

Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 15.26g)
Which food is lower in Cholesterol?
Heart of palm
Heart of palm is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 234mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 2.254g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Heart of palm
Heart of palm is relatively richer in minerals
Which food is richer in vitamins?
Heart of palm
Heart of palm is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.