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Penne vs. Popcorn — In-Depth Nutrition Comparison

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Significant differences between penne and popcorn

  • Penne has more calcium; however, popcorn is richer in fiber, phosphorus, iron, magnesium, zinc, potassium, and polyunsaturated fat.
  • Popcorn covers your daily fiber needs 47% more than penne.
  • Popcorn has 31 times less sodium than penne. Penne has 248mg of sodium, while popcorn has 8mg.
  • Popcorn has a higher glycemic index. The glycemic index of popcorn is 62, while the glycemic index of penne is 43.

Specific food types used in this comparison are KASHI Three Cheese Penne, frozen, unprepared and Snacks, popcorn, air-popped.

Infographic

Penne vs Popcorn infographic
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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.
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 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Contains more CalciumCalcium +1171.4%
Contains more MagnesiumMagnesium +380%
Contains more PotassiumPotassium +169.7%
Contains more IronIron +298.8%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +203.4%
Contains less SodiumSodium -96.8%
~equal in Selenium ~0µg

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%
Popcorn
10
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% 3.3% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Penne Popcorn DV% diff.
Manganese 1.113mg 48%
Fiber 2.7g 14.5g 47%
Phosphorus 118mg 358mg 34%
Iron 0.8mg 3.19mg 30%
Copper 0.262mg 29%
Magnesium 30mg 144mg 27%
Starch 54.4g 22%
Carbs 16.8g 77.78g 20%
Zinc 1.1mg 3.08mg 18%
Protein 5.7g 12.94g 14%
Vitamin B3 2.308mg 14%
Calories 126kcal 387kcal 13%
Polyunsaturated fat 0.4g 2.318g 13%
Vitamin B6 0.157mg 12%
Sodium 248mg 8mg 10%
Vitamin B5 0.51mg 10%
Vitamin B1 0.104mg 9%
Calcium 89mg 7mg 8%
Folate 31µg 8%
Saturated fat 2.3g 0.637g 8%
Vitamin B2 0.083mg 6%
Potassium 122mg 329mg 6%
Cholesterol 12mg 0mg 4%
Choline 21.2mg 4%
Vitamin E 0.29mg 2%
Vitamin A 10µg 1%
Fats 4g 4.54g 1%
Vitamin K 1.2µg 1%
Net carbs 14.1g 63.28g N/A
Sugar 1.9g 0.87g N/A
Trans fat 0.2g N/A
Monounsaturated fat 1g 0.95g 0%
Tryptophan 0.085mg 0%
Threonine 0.452mg 0%
Isoleucine 0.431mg 0%
Leucine 1.473mg 0%
Lysine 0.338mg 0%
Methionine 0.252mg 0%
Phenylalanine 0.59mg 0%
Valine 0.607mg 0%
Histidine 0.367mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
1
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
13% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Contains more WaterWater +2080.7%
Contains more ProteinProtein +127%
Contains more FatsFats +13.5%
Contains more CarbsCarbs +363%
Contains more OtherOther +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
16% 24% 59%
Saturated fat: Sat. Fat 0.637 g
Monounsaturated fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Contains less Sat. FatSaturated fat -72.3%
Contains more Poly. FatPolyunsaturated fat +479.5%
~equal in Monounsaturated fat ~0.95g

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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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.