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Penne vs. Pea raw — In-Depth Nutrition Comparison

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Significant differences between penne and pea raw

  • Penne has more calcium and monounsaturated fat; however, pea raw is richer in vitamin C, vitamin A, fiber, and iron.
  • Pea raw covers your daily vitamin C needs 44% more than penne.
  • Pea raw has 50 times less sodium than penne. Penne has 248mg of sodium, while pea raw has 5mg.
  • Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of penne is 43.

Specific food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Peas, green, raw.

Infographic

Penne vs Pea 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
1
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +256%
Contains more PotassiumPotassium +100%
Contains more IronIron +83.8%
Contains more ZincZinc +12.7%
Contains less SodiumSodium -98%
~equal in Magnesium ~33mg
~equal in Phosphorus ~108mg

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%
Pea raw
11
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
4
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +900%
Contains more CarbsCarbs +16.3%
Contains more OtherOther +26.4%
~equal in Protein ~5.42g
~equal in Water ~78.86g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +2757.1%
Contains more Poly. FatPolyunsaturated fat +113.9%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Pea raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Penne Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Vitamin B1 0.266mg 22%
Vitamin K 24.8µg 21%
Copper 0.176mg 20%
Manganese 0.41mg 18%
Folate 65µg 16%
Vitamin B6 0.169mg 13%
Vitamin B3 2.09mg 13%
Fiber 2.7g 5.7g 12%
Sodium 248mg 5mg 11%
Vitamin B2 0.132mg 10%
Saturated fat 2.3g 0.071g 10%
Iron 0.8mg 1.47mg 8%
Calcium 89mg 25mg 6%
Fats 4g 0.4g 6%
Choline 28.4mg 5%
Cholesterol 12mg 0mg 4%
Potassium 122mg 244mg 4%
Vitamin A 38µg 4%
Selenium 1.8µg 3%
Monounsaturated fat 1g 0.035g 2%
Vitamin B5 0.104mg 2%
Calories 126kcal 81kcal 2%
Protein 5.7g 5.42g 1%
Vitamin E 0.13mg 1%
Phosphorus 118mg 108mg 1%
Zinc 1.1mg 1.24mg 1%
Magnesium 30mg 33mg 1%
Carbs 16.8g 14.45g 1%
Polyunsaturated fat 0.4g 0.187g 1%
Net carbs 14.1g 8.75g N/A
Sugar 1.9g 5.67g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
20%
Penne
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 3.77g)
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 11)
Which food is cheaper?
Penne
Penne is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 243mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 2.229g)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.