Penne vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between penne and brown rice

Brown rice has less calcium than penne.
Penne covers your daily need for sodium, 11% more than brown rice.
Penne has 30 times more calcium than brown rice. While penne has 89mg of calcium, brown rice has only 3mg.
Brown rice has less sodium.
The glycemic index of brown rice is higher.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Rice, brown, long-grain, cooked.

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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

Brown rice

Contains more CalciumCalcium	+2866.7%
Contains more PotassiumPotassium	+41.9%
Contains more IronIron	+42.9%
Contains more ZincZinc	+54.9%
Contains more PhosphorusPhosphorus	+14.6%

Contains more MagnesiumMagnesium	+30%
Contains less SodiumSodium	-98.4%

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

Brown rice

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese		0.974mg	42%
Vitamin B3		2.561mg	16%
Vitamin B1		0.178mg	15%
Copper		0.106mg	12%
Selenium		5.8µg	11%
Sodium	248mg	4mg	11%
Starch		24.79g	10%
Vitamin B6		0.123mg	9%
Calcium	89mg	3mg	9%
Saturated fat	2.3g	0.26g	9%
Vitamin B5		0.38mg	8%
Protein	5.7g	2.74g	6%
Vitamin B2		0.069mg	5%
Fats	4g	0.97g	5%
Zinc	1.1mg	0.71mg	4%
Fiber	2.7g	1.6g	4%
Cholesterol	12mg	0mg	4%
Iron	0.8mg	0.56mg	3%
Carbs	16.8g	25.58g	3%
Phosphorus	118mg	103mg	2%
Folate		9µg	2%
Magnesium	30mg	39mg	2%
Monounsaturated fat	1g	0.369g	2%
Choline		9.2mg	2%
Vitamin E		0.17mg	1%
Potassium	122mg	86mg	1%
Calories	126kcal	123kcal	0%
Net carbs	14.1g	23.98g	N/A
Sugar	1.9g	0.24g	N/A
Vitamin K		0.2µg	0%
Trans fat	0.2g	0g	N/A
Polyunsaturated fat	0.4g	0.366g	0%
Tryptophan		0.033mg	0%
Threonine		0.095mg	0%
Isoleucine		0.109mg	0%
Leucine		0.214mg	0%
Lysine		0.099mg	0%
Methionine		0.058mg	0%
Phenylalanine		0.133mg	0%
Valine		0.151mg	0%
Histidine		0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A