Penne vs. Flax seeds — In-Depth Nutrition Comparison
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What are the main differences between penne and flax seeds?
- Penne has less fiber, magnesium, phosphorus, iron, zinc, potassium, calcium, and monounsaturated fat than flax seeds.
- Flax seeds' daily need coverage for fiber is 98% higher.
- Penne has 8 times more sodium than flax seeds. Penne has 248mg of sodium, while flax seeds have 30mg.
We used KASHI Three Cheese Penne, frozen, unprepared and Seeds, flaxseed types in this comparison.
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 MagnesiumMagnesium | +1206.7% |
| Contains more CalciumCalcium | +186.5% |
| Contains more PotassiumPotassium | +566.4% |
| Contains more IronIron | +616.3% |
| Contains more ZincZinc | +294.5% |
| Contains more PhosphorusPhosphorus | +444.1% |
| Contains less SodiumSodium | -87.9% |
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. |
| Polyunsaturated fat | 0.4g | 28.73g | 189% |
| Vitamin B1 | 1.644mg | 137% | |
| Copper | 1.22mg | 136% | |
| Manganese | 2.482mg | 108% | |
| Fiber | 2.7g | 27.3g | 98% |
| Magnesium | 30mg | 392mg | 86% |
| Phosphorus | 118mg | 642mg | 75% |
| Iron | 0.8mg | 5.73mg | 62% |
| Fats | 4g | 42.16g | 59% |
| Selenium | 25.4µg | 46% | |
| Vitamin B6 | 0.473mg | 36% | |
| Zinc | 1.1mg | 4.34mg | 29% |
| Protein | 5.7g | 18.29g | 25% |
| Folate | 87µg | 22% | |
| Potassium | 122mg | 813mg | 20% |
| Vitamin B5 | 0.985mg | 20% | |
| Calories | 126kcal | 534kcal | 20% |
| Vitamin B3 | 3.08mg | 19% | |
| Calcium | 89mg | 255mg | 17% |
| Monounsaturated fat | 1g | 7.527g | 16% |
| Choline | 78.7mg | 14% | |
| Vitamin B2 | 0.161mg | 12% | |
| Sodium | 248mg | 30mg | 9% |
| Saturated fat | 2.3g | 3.663g | 6% |
| Vitamin K | 4.3µg | 4% | |
| Cholesterol | 12mg | 0mg | 4% |
| Carbs | 16.8g | 28.88g | 4% |
| Vitamin E | 0.31mg | 2% | |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 14.1g | 1.58g | N/A |
| Sugar | 1.9g | 1.55g | N/A |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.7 g
Fats:
4 g
Carbs:
16.8 g
Water:
72.4 g
Other:
1.1 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +940.2% |
| Contains more ProteinProtein | +220.9% |
| Contains more FatsFats | +954% |
| Contains more CarbsCarbs | +71.9% |
| Contains more OtherOther | +237.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.3 g
Monounsaturated fat:
Mono. Fat
1 g
Polyunsaturated fat:
Poly. Fat
0.4 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains less Sat. FatSaturated fat | -37.2% |
| Contains more Mono. FatMonounsaturated fat | +652.7% |
| Contains more Poly. FatPolyunsaturated fat | +7082.5% |
