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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
