Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Penne vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

What are the differences between penne and marrow-stem Kale?

  • Penne is higher in phosphorus, zinc, and monounsaturated fat, yet marrow-stem Kale is higher in vitamin A, vitamin C, calcium, and fiber.
  • Marrow-stem Kale's daily need coverage for vitamin A is 100% more.
  • Penne has 42 times more saturated fat than marrow-stem Kale. While penne has 2.3g of saturated fat, marrow-stem Kale has only 0.055g.
  • The glycemic index of marrow-stem Kale is lower.

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

Infographic

Penne vs Marrow-stem Kale 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
3
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +70.2%
Contains more ZincZinc +423.8%
Contains more PhosphorusPhosphorus +372%
Contains more CalciumCalcium +160.7%
Contains more PotassiumPotassium +74.6%
Contains less SodiumSodium -93.1%
~equal in Magnesium ~27mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +88.7%
Contains more FatsFats +555.7%
Contains more CarbsCarbs +210%
Contains more WaterWater +23.8%
Contains more OtherOther +20.9%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +3233.3%
Contains more Poly. FatPolyunsaturated fat +99%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Marrow-stem Kale
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 Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 0mg 35.3mg 39%
Folate 129µg 32%
Manganese 0.658mg 29%
Vitamin A 251µg 28%
Vitamin E 2.26mg 15%
Calcium 89mg 232mg 14%
Phosphorus 118mg 25mg 13%
Vitamin B6 0.165mg 13%
Sodium 248mg 17mg 10%
Vitamin B2 0.13mg 10%
Saturated fat 2.3g 0.055g 10%
Zinc 1.1mg 0.21mg 8%
Protein 5.7g 3.02g 5%
Vitamin B3 0.742mg 5%
Vitamin B5 0.267mg 5%
Calories 126kcal 32kcal 5%
Vitamin B1 0.054mg 5%
Copper 0.046mg 5%
Fiber 2.7g 4g 5%
Fats 4g 0.61g 5%
Iron 0.8mg 0.47mg 4%
Cholesterol 12mg 0mg 4%
Carbs 16.8g 5.42g 4%
Choline 23.2mg 4%
Potassium 122mg 213mg 3%
Monounsaturated fat 1g 0.03g 2%
Selenium 1.3µg 2%
Magnesium 30mg 27mg 1%
Polyunsaturated fat 0.4g 0.201g 1%
Net carbs 14.1g 1.42g N/A
Sugar 1.9g 0.46g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
120%
Marrow-stem Kale
Minerals Daily Need Coverage Score
20%
Penne
25%
Marrow-stem Kale

Comparison summary

Which food is cheaper?
Penne
Penne is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Marrow-stem Kale
Marrow-stem Kale is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 1.44g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated fat (difference - 2.245g)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale 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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.