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  6. Penne vs. Mussels

Penne vs. Mussels — In-Depth Nutrition Comparison

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Differences between penne and mussels

  • Penne has more fiber and calcium, while mussels has more iron, phosphorus, vitamin C, zinc, and vitamin A.
  • Mussels's daily need coverage for iron is 74% higher.
  • The amount of saturated fat in mussels is lower.

The food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Penne vs Mussels 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
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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +169.7%
Contains less SodiumSodium -32.8%
Contains more MagnesiumMagnesium +23.3%
Contains more PotassiumPotassium +119.7%
Contains more IronIron +740%
Contains more ZincZinc +142.7%
Contains more PhosphorusPhosphorus +141.5%

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
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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Penne Mussels DV% diff.
Vitamin B12 24µg 1000%
Manganese 6.8mg 296%
Selenium 89.6µg 163%
Iron 0.8mg 6.72mg 74%
Protein 5.7g 23.8g 36%
Vitamin B2 0.42mg 32%
Vitamin B1 0.3mg 25%
Phosphorus 118mg 285mg 24%
Vitamin B3 3mg 19%
Vitamin B5 0.95mg 19%
Folate 76µg 19%
Copper 0.149mg 17%
Cholesterol 12mg 56mg 15%
Vitamin C 0mg 13.6mg 15%
Zinc 1.1mg 2.67mg 14%
Fiber 2.7g 0g 11%
Vitamin A 91µg 10%
Vitamin B6 0.1mg 8%
Saturated fat 2.3g 0.85g 7%
Calcium 89mg 33mg 6%
Sodium 248mg 369mg 5%
Polyunsaturated fat 0.4g 1.212g 5%
Potassium 122mg 268mg 4%
Carbs 16.8g 7.39g 3%
Calories 126kcal 172kcal 2%
Magnesium 30mg 37mg 2%
Fats 4g 4.48g 1%
Net carbs 14.1g 7.39g N/A
Sugar 1.9g N/A
Trans fat 0.2g N/A
Monounsaturated fat 1g 1.014g 0%
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
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
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +127.3%
Contains more WaterWater +18.4%
Contains more ProteinProtein +317.5%
Contains more FatsFats +12%
Contains more OtherOther +189.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
0
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -63%
Contains more Poly. FatPolyunsaturated fat +203%
~equal in Monounsaturated fat ~1.014g

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.