Penne vs. Pilaf — In-Depth Nutrition Comparison
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How are penne and pilaf different?
- Penne is richer in fiber, while pilaf is higher in iron and phosphorus.
- Pilaf covers your daily need for sodium, 46% more than penne.
- Penne contains 7 times more saturated fat than pilaf. Penne contains 2.3g of saturated fat, while pilaf contains 0.307g.
- Pilaf has a higher glycemic index (60) than penne (43).
KASHI Three Cheese Penne, frozen, unprepared and Rice and vermicelli mix, rice pilaf flavor, unprepared types were used in this article.
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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 less SodiumSodium | -81% |
| Contains more PotassiumPotassium | +54.1% |
| Contains more IronIron | +205% |
| Contains more PhosphorusPhosphorus | +30.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +192% |
| Contains more WaterWater | +800.5% |
| Contains more ProteinProtein | +82.8% |
| Contains more CarbsCarbs | +354.2% |
| Contains more OtherOther | +250.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +168.1% |
| Contains less Sat. FatSaturated fat | -86.7% |
~equal in
Polyunsaturated fat
~0.377g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 32.4µg | 59% | |
| Folate | 212µg | 53% | |
| Vitamin B1 | 0.603mg | 50% | |
| Sodium | 248mg | 1303mg | 46% |
| Vitamin B3 | 6.127mg | 38% | |
| Manganese | 0.882mg | 38% | |
| Vitamin B6 | 0.4mg | 31% | |
| Starch | 71.23g | 29% | |
| Iron | 0.8mg | 2.44mg | 21% |
| Carbs | 16.8g | 76.31g | 20% |
| Copper | 0.166mg | 18% | |
| Vitamin B5 | 0.715mg | 14% | |
| Calories | 126kcal | 359kcal | 12% |
| Protein | 5.7g | 10.42g | 9% |
| Saturated fat | 2.3g | 0.307g | 9% |
| Vitamin B2 | 0.087mg | 7% | |
| Fiber | 2.7g | 1.2g | 6% |
| Phosphorus | 118mg | 154mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Cholesterol | 12mg | 1mg | 4% |
| Fats | 4g | 1.37g | 4% |
| Choline | 17.5mg | 3% | |
| Potassium | 122mg | 188mg | 2% |
| Monounsaturated fat | 1g | 0.373g | 2% |
| Calcium | 89mg | 83mg | 1% |
| Vitamin B12 | 0.02µg | 1% | |
| Zinc | 1.1mg | 1.01mg | 1% |
| Net carbs | 14.1g | 75.11g | N/A |
| Magnesium | 30mg | 32mg | 0% |
| Sugar | 1.9g | 1.53g | N/A |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Trans fat | 0.2g | 0g | N/A |
| Polyunsaturated fat | 0.4g | 0.377g | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
20%
77%
Comparison summary
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 0.37g)
Which food is lower in Saturated fat?
Pilaf is lower in Saturated fat (difference - 1.993g)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food contains less Sodium?
Penne contains less Sodium (difference - 1055mg)
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 17)
Which food is cheaper?
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The foods are relatively equal in price ($)