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Penne vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between penne and steak

  • Penne has more fiber and calcium; however, steak is higher in zinc, iron, and phosphorus.
  • Steak covers your daily need for zinc, 48% more than penne.
  • Steak has less sodium.
  • The glycemic index of penne is higher.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Penne vs Steak 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.
Penne
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Steak
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more MagnesiumMagnesium +30.4%
Contains more CalciumCalcium +641.7%
Contains more PotassiumPotassium +128.7%
Contains more IronIron +200%
Contains more ZincZinc +476.4%
Contains more PhosphorusPhosphorus +38.1%
Contains less SodiumSodium -76.6%
~equal in Manganese ~mg

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
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Steak
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Penne Steak DV% diff.
Vitamin B12 2.2µg 92%
Selenium 31.8µg 58%
Zinc 1.1mg 6.34mg 48%
Vitamin B6 0.5mg 38%
Protein 5.7g 24.85g 38%
Vitamin B3 5.149mg 32%
Saturated fat 2.3g 8.443g 28%
Vitamin B2 0.301mg 23%
Fats 4g 19.02g 23%
Cholesterol 12mg 78mg 22%
Monounsaturated fat 1g 9.171g 20%
Iron 0.8mg 2.4mg 20%
Fiber 2.7g 0g 11%
Copper 0.085mg 9%
Sodium 248mg 58mg 8%
Calcium 89mg 12mg 8%
Calories 126kcal 271kcal 7%
Phosphorus 118mg 163mg 6%
Vitamin B1 0.074mg 6%
Carbs 16.8g 0g 6%
Potassium 122mg 279mg 5%
Polyunsaturated fat 0.4g 0.896g 3%
Folate 6µg 2%
Magnesium 30mg 23mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 7µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 6IU 1%
Net carbs 14.1g 0g N/A
Sugar 1.9g 0g N/A
Trans fat 0.2g N/A
Tryptophan 0.278mg 0%
Threonine 1.171mg 0%
Isoleucine 1.157mg 0%
Leucine 2.142mg 0%
Lysine 2.38mg 0%
Methionine 0.672mg 0%
Phenylalanine 0.997mg 0%
Valine 1.242mg 0%
Histidine 0.931mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.2%
Contains more OtherOther +103.7%
Contains more ProteinProtein +336%
Contains more FatsFats +375.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -72.8%
Contains more Mono. FatMonounsaturated fat +817.1%
Contains more Poly. FatPolyunsaturated fat +124%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.