Penne vs. Squid — In-Depth Nutrition Comparison
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A recap on differences between penne and squid
- Penne is higher in fiber, yet squid is higher in iron, phosphorus, zinc, potassium, vitamin A, and vitamin C.
- Squid covers your daily iron needs 126% more than penne.
- The amount of saturated fat in squid is lower.
Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Mollusks, cuttlefish, mixed species, cooked, moist heat.
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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 less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +102.2% |
| Contains more PotassiumPotassium | +422.1% |
| Contains more IronIron | +1255% |
| Contains more ZincZinc | +214.5% |
| Contains more PhosphorusPhosphorus | +391.5% |
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. |
| Vitamin B12 | 5.4µg | 225% | |
| Selenium | 89.6µg | 163% | |
| Vitamin B2 | 1.729mg | 133% | |
| Iron | 0.8mg | 10.84mg | 126% |
| Copper | 0.998mg | 111% | |
| Cholesterol | 12mg | 224mg | 71% |
| Phosphorus | 118mg | 580mg | 66% |
| Protein | 5.7g | 32.48g | 54% |
| Vitamin A | 203µg | 23% | |
| Sodium | 248mg | 744mg | 22% |
| Zinc | 1.1mg | 3.46mg | 21% |
| Vitamin B6 | 0.27mg | 21% | |
| Vitamin B5 | 0.9mg | 18% | |
| Potassium | 122mg | 637mg | 15% |
| Vitamin B3 | 2.189mg | 14% | |
| Fiber | 2.7g | 0g | 11% |
| Saturated fat | 2.3g | 0.236g | 9% |
| Calcium | 89mg | 180mg | 9% |
| Manganese | 0.209mg | 9% | |
| Vitamin C | 0mg | 8.5mg | 9% |
| Magnesium | 30mg | 60mg | 7% |
| Folate | 24µg | 6% | |
| Carbs | 16.8g | 1.64g | 5% |
| Fats | 4g | 1.4g | 4% |
| Monounsaturated fat | 1g | 0.162g | 2% |
| Calories | 126kcal | 158kcal | 2% |
| Vitamin B1 | 0.017mg | 1% | |
| Polyunsaturated fat | 0.4g | 0.268g | 1% |
| Net carbs | 14.1g | 1.64g | N/A |
| Sugar | 1.9g | N/A | |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.364mg | 0% | |
| Threonine | 1.398mg | 0% | |
| Isoleucine | 1.414mg | 0% | |
| Leucine | 2.287mg | 0% | |
| Lysine | 2.427mg | 0% | |
| Methionine | 0.733mg | 0% | |
| Phenylalanine | 1.164mg | 0% | |
| Valine | 1.419mg | 0% | |
| Histidine | 0.624mg | 0% | |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +185.7% |
| Contains more CarbsCarbs | +924.4% |
| Contains more WaterWater | +18.5% |
| Contains more ProteinProtein | +469.8% |
| Contains more OtherOther | +205.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +517.3% |
| Contains more Poly. FatPolyunsaturated fat | +49.3% |
| Contains less Sat. FatSaturated fat | -89.7% |
