Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meals, Entrees, and Side Dishes
  4. Penne
  5. Compare
  6. Penne vs. Mustard Greens Raw

Penne vs. Mustard Greens Raw — In-Depth Nutrition Comparison

Compare

What are the main differences between penne and mustard Greens Raw?

  • Penne is richer in phosphorus, zinc, and monounsaturated fat, yet mustard Greens Raw are richer in vitamin C, vitamin A, iron, and potassium.
  • Mustard Greens Raw' daily need coverage for vitamin C is 78% higher.
  • Penne has 230 times more saturated fat than mustard Greens Raw. Penne has 2.3g of saturated fat, while mustard Greens Raw have 0.01g.
  • Mustard Greens Raw have a lower glycemic index than penne.

We used KASHI Three Cheese Penne, frozen, unprepared and Mustard greens, raw types in this comparison.

Infographic

Penne vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +103.4%
Contains more CalciumCalcium +29.2%
Contains more PotassiumPotassium +214.8%
Contains more IronIron +105%
Contains less SodiumSodium -91.9%
~equal in Magnesium ~32mg
~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
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Penne Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Vitamin C 0mg 70mg 78%
Copper 0.165mg 18%
Vitamin A 151µg 17%
Vitamin B6 0.18mg 14%
Vitamin E 2.01mg 13%
Iron 0.8mg 1.64mg 11%
Sodium 248mg 20mg 10%
Saturated fat 2.3g 0.01g 10%
Phosphorus 118mg 58mg 9%
Zinc 1.1mg 0.25mg 8%
Vitamin B2 0.11mg 8%
Potassium 122mg 384mg 8%
Vitamin B1 0.08mg 7%
Fats 4g 0.42g 6%
Protein 5.7g 2.86g 6%
Vitamin B3 0.8mg 5%
Calories 126kcal 27kcal 5%
Cholesterol 12mg 0mg 4%
Vitamin B5 0.21mg 4%
Carbs 16.8g 4.67g 4%
Calcium 89mg 115mg 3%
Folate 12µg 3%
Fiber 2.7g 3.2g 2%
Selenium 0.9µg 2%
Monounsaturated fat 1g 0.092g 2%
Polyunsaturated fat 0.4g 0.038g 2%
Net carbs 14.1g 1.47g N/A
Magnesium 30mg 32mg 0%
Sugar 1.9g 1.32g N/A
Trans fat 0.2g 0g N/A
Choline 0.5mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +99.3%
Contains more FatsFats +852.4%
Contains more CarbsCarbs +259.7%
Contains more WaterWater +25.3%
Contains more OtherOther +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +987%
Contains more Poly. FatPolyunsaturated fat +952.6%
Contains less Sat. FatSaturated fat -99.6%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.