Penne vs. Millet raw — In-Depth Nutrition Comparison
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What are the differences between penne and millet raw?
- Penne is higher in calcium, yet millet raw is higher in iron, phosphorus, fiber, magnesium, zinc, and polyunsaturated fat.
- Millet raw's daily need coverage for iron is 28% more.
- Penne has 50 times more sodium than millet raw. While penne has 248mg of sodium, millet raw has only 5mg.
- The glycemic index of penne is lower.
We used KASHI Three Cheese Penne, frozen, unprepared and Millet, raw types in this article.
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 CalciumCalcium | +1012.5% |
| Contains more MagnesiumMagnesium | +280% |
| Contains more PotassiumPotassium | +59.8% |
| Contains more IronIron | +276.3% |
| Contains more ZincZinc | +52.7% |
| Contains more PhosphorusPhosphorus | +141.5% |
| Contains less SodiumSodium | -98% |
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. |
| Copper | 0.75mg | 83% | |
| Manganese | 1.632mg | 71% | |
| Vitamin B1 | 0.421mg | 35% | |
| Vitamin B6 | 0.384mg | 30% | |
| Vitamin B3 | 4.72mg | 30% | |
| Iron | 0.8mg | 3.01mg | 28% |
| Phosphorus | 118mg | 285mg | 24% |
| Fiber | 2.7g | 8.5g | 23% |
| Vitamin B2 | 0.29mg | 22% | |
| Folate | 85µg | 21% | |
| Magnesium | 30mg | 114mg | 20% |
| Carbs | 16.8g | 72.85g | 19% |
| Vitamin B5 | 0.848mg | 17% | |
| Calories | 126kcal | 378kcal | 13% |
| Polyunsaturated fat | 0.4g | 2.134g | 12% |
| Protein | 5.7g | 11.02g | 11% |
| Sodium | 248mg | 5mg | 11% |
| Calcium | 89mg | 8mg | 8% |
| Saturated fat | 2.3g | 0.723g | 7% |
| Zinc | 1.1mg | 1.68mg | 5% |
| Selenium | 2.7µg | 5% | |
| Cholesterol | 12mg | 0mg | 4% |
| Potassium | 122mg | 195mg | 2% |
| Vitamin K | 0.9µg | 1% | |
| Monounsaturated fat | 1g | 0.773g | 1% |
| Fats | 4g | 4.22g | 0% |
| Net carbs | 14.1g | 64.35g | N/A |
| Sugar | 1.9g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.119mg | 0% | |
| Threonine | 0.353mg | 0% | |
| Isoleucine | 0.465mg | 0% | |
| Leucine | 1.4mg | 0% | |
| Lysine | 0.212mg | 0% | |
| Methionine | 0.221mg | 0% | |
| Phenylalanine | 0.58mg | 0% | |
| Valine | 0.578mg | 0% | |
| Histidine | 0.236mg | 0% |
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:
11.02 g
Fats:
4.22 g
Carbs:
72.85 g
Water:
8.67 g
Other:
3.24 g
| Contains more WaterWater | +735.1% |
| Contains more ProteinProtein | +93.3% |
| Contains more CarbsCarbs | +333.6% |
| Contains more OtherOther | +194.5% |
~equal in
Fats
~4.22g
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
0.723 g
Monounsaturated fat:
Mono. Fat
0.773 g
Polyunsaturated fat:
Poly. Fat
2.134 g
| Contains more Mono. FatMonounsaturated fat | +29.4% |
| Contains less Sat. FatSaturated fat | -68.6% |
| Contains more Poly. FatPolyunsaturated fat | +433.5% |