Penne vs. Mashed potato — In-Depth Nutrition Comparison
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A recap on the differences between penne and mashed potato
- Penne is higher in phosphorus, zinc, calcium, iron, and fiber, yet mashed potato is higher in polyunsaturated fat.
- Penne contains 5 times more zinc than mashed potato. While penne contains 1.1mg of zinc, mashed potato contains only 0.22mg.
- The amount of saturated fat in mashed potato is lower.
- The glycemic index of penne is lower.
Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Fast foods, potato, mashed.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +394.4% |
| Contains more IronIron | +158.1% |
| Contains more ZincZinc | +400% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -19% |
| Contains more PotassiumPotassium | +134.4% |
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.
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.12mg | 9% | |
| Protein | 5.7g | 1.65g | 8% |
| Saturated fat | 2.3g | 0.577g | 8% |
| Phosphorus | 118mg | 59mg | 8% |
| Zinc | 1.1mg | 0.22mg | 8% |
| Vitamin B3 | 1.08mg | 7% | |
| Calcium | 89mg | 18mg | 7% |
| Iron | 0.8mg | 0.31mg | 6% |
| Fiber | 2.7g | 1.3g | 6% |
| Polyunsaturated fat | 0.4g | 1.342g | 6% |
| Potassium | 122mg | 286mg | 5% |
| Starch | 12.1g | 5% | |
| Vitamin A | 43µg | 5% | |
| Vitamin K | 5.9µg | 5% | |
| Magnesium | 30mg | 15mg | 4% |
| Copper | 0.035mg | 4% | |
| Cholesterol | 12mg | 0mg | 4% |
| Manganese | 0.098mg | 4% | |
| Sodium | 248mg | 306mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Vitamin B12 | 0.07µg | 3% | |
| Folate | 9µg | 2% | |
| Choline | 13.4mg | 2% | |
| Calories | 126kcal | 89kcal | 2% |
| Fats | 4g | 2.82g | 2% |
| Vitamin B2 | 0.015mg | 1% | |
| Vitamin B1 | 0.015mg | 1% | |
| Selenium | 0.8µg | 1% | |
| Carbs | 16.8g | 14.65g | 1% |
| Monounsaturated fat | 1g | 0.72g | 1% |
| Net carbs | 14.1g | 13.35g | N/A |
| Sugar | 1.9g | 0.5g | N/A |
| Trans fat | 0.2g | 0.105g | N/A |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +245.5% |
| Contains more FatsFats | +41.8% |
| Contains more CarbsCarbs | +14.7% |
| Contains more OtherOther | +14.5% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +38.9% |
| Contains less Sat. FatSaturated fat | -74.9% |
| Contains more Poly. FatPolyunsaturated fat | +235.5% |
