Penne vs. Soy sauce — In-Depth Nutrition Comparison
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How are penne and soy sauce different?
- Penne is higher in fiber, calcium, and monounsaturated fat; however, soy sauce is richer in magnesium, potassium, iron, and phosphorus.
- Daily need coverage for sodium for soy sauce is 228% higher.
- Penne contains 32 times more saturated fat than soy sauce. While penne contains 2.3g of saturated fat, soy sauce contains only 0.073g.
- Soy sauce has a lower glycemic index (15) than penne (43).
KASHI Three Cheese Penne, frozen, unprepared and Soy sauce made from soy and wheat (shoyu) are the varieties 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 more CalciumCalcium | +169.7% |
| Contains more ZincZinc | +26.4% |
| Contains less SodiumSodium | -95.5% |
| Contains more MagnesiumMagnesium | +146.7% |
| Contains more PotassiumPotassium | +256.6% |
| Contains more IronIron | +81.3% |
| Contains more PhosphorusPhosphorus | +40.7% |
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.
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 248mg | 5493mg | 228% |
| Manganese | 1.018mg | 44% | |
| Vitamin B3 | 2.196mg | 14% | |
| Vitamin B2 | 0.165mg | 13% | |
| Vitamin B6 | 0.148mg | 11% | |
| Magnesium | 30mg | 74mg | 10% |
| Saturated fat | 2.3g | 0.073g | 10% |
| Potassium | 122mg | 435mg | 9% |
| Iron | 0.8mg | 1.45mg | 8% |
| Fiber | 2.7g | 0.8g | 8% |
| Phosphorus | 118mg | 166mg | 7% |
| Calcium | 89mg | 33mg | 6% |
| Vitamin B5 | 0.297mg | 6% | |
| Protein | 5.7g | 8.14g | 5% |
| Copper | 0.043mg | 5% | |
| Fats | 4g | 0.57g | 5% |
| Folate | 14µg | 4% | |
| Calories | 126kcal | 53kcal | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Carbs | 16.8g | 4.93g | 4% |
| Vitamin B1 | 0.033mg | 3% | |
| Choline | 18.3mg | 3% | |
| Zinc | 1.1mg | 0.87mg | 2% |
| Monounsaturated fat | 1g | 0.088g | 2% |
| Selenium | 0.5µg | 1% | |
| Polyunsaturated fat | 0.4g | 0.263g | 1% |
| Net carbs | 14.1g | 4.13g | N/A |
| Sugar | 1.9g | 0.4g | N/A |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.318mg | 0% | |
| Leucine | 0.537mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.353mg | 0% | |
| Valine | 0.332mg | 0% | |
| Histidine | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +601.8% |
| Contains more CarbsCarbs | +240.8% |
| Contains more ProteinProtein | +42.8% |
| Contains more OtherOther | +1282.7% |
~equal in
Water
~71.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1036.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.1% |
| Contains less Sat. FatSaturated fat | -96.8% |
