Penne vs. Quinoa — In-Depth Nutrition Comparison
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Summary of differences between penne and quinoa
- Penne has more calcium; however, quinoa is higher in iron, magnesium, and polyunsaturated fat.
- Penne has 10 times more saturated fat than quinoa. While penne has 2.3g of saturated fat, quinoa has only 0.231g.
- Quinoa has less sodium.
These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Quinoa, cooked.
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.
| Contains more CalciumCalcium | +423.5% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +41% |
| Contains more IronIron | +86.3% |
| Contains more PhosphorusPhosphorus | +28.8% |
| Contains less SodiumSodium | -97.2% |
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.
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +108.3% |
| Contains more OtherOther | +42.9% |
| Contains more CarbsCarbs | +26.8% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +89.4% |
| Contains less Sat. FatSaturated fat | -90% |
| Contains more Poly. FatPolyunsaturated fat | +169.5% |
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 Sodium |
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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 Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.631mg | 27% | |
| Copper | 0.192mg | 21% | |
| Folate | 42µg | 11% | |
| Sodium | 248mg | 7mg | 10% |
| Iron | 0.8mg | 1.49mg | 9% |
| Saturated fat | 2.3g | 0.231g | 9% |
| Vitamin B1 | 0.107mg | 9% | |
| Vitamin B6 | 0.123mg | 9% | |
| Magnesium | 30mg | 64mg | 8% |
| Vitamin B2 | 0.11mg | 8% | |
| Starch | 17.63g | 7% | |
| Calcium | 89mg | 17mg | 7% |
| Polyunsaturated fat | 0.4g | 1.078g | 5% |
| Selenium | 2.8µg | 5% | |
| Phosphorus | 118mg | 152mg | 5% |
| Choline | 23mg | 4% | |
| Cholesterol | 12mg | 0mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Fats | 4g | 1.92g | 3% |
| Protein | 5.7g | 4.4g | 3% |
| Vitamin B3 | 0.412mg | 3% | |
| Carbs | 16.8g | 21.3g | 2% |
| Potassium | 122mg | 172mg | 1% |
| Monounsaturated fat | 1g | 0.528g | 1% |
| Calories | 126kcal | 120kcal | 0% |
| Net carbs | 14.1g | 18.5g | N/A |
| Sugar | 1.9g | 0.87g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Zinc | 1.1mg | 1.09mg | 0% |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
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%
11%
Minerals Daily Need Coverage Score
20%
38%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 1.03g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 2.069g)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 10)
Which food is cheaper?
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The foods are relatively equal in price ($)