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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 of Zinc 48% more than Penne.
  • Steak has less Sodium.

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
:
7
Steak
Contains more Calcium +641.7%
Contains more Magnesium +30.4%
Contains more Iron +200%
Contains more Phosphorus +38.1%
Contains more Potassium +128.7%
Contains less Sodium -76.6%
Contains more Zinc +476.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 30% 22% 51% 11% 33% 30% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +641.7%
Contains more Magnesium +30.4%
Contains more Iron +200%
Contains more Phosphorus +38.1%
Contains more Potassium +128.7%
Contains less Sodium -76.6%
Contains more Zinc +476.4%

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
0
:
9
Steak
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Steak
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Penne Steak Opinion
Net carbs 14.1g 0g Penne
Protein 5.7g 24.85g Steak
Fats 4g 19.02g Steak
Carbs 16.8g 0g Penne
Calories 126kcal 271kcal Steak
Sugar 1.9g 0g Steak
Fiber 2.7g 0g Penne
Calcium 89mg 12mg Penne
Iron 0.8mg 2.4mg Steak
Magnesium 30mg 23mg Penne
Phosphorus 118mg 163mg Steak
Potassium 122mg 279mg Steak
Sodium 248mg 58mg Steak
Zinc 1.1mg 6.34mg Steak
Copper 0.085mg Steak
Selenium 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 7µg Steak
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin B1 0.074mg Steak
Vitamin B2 0.301mg Steak
Vitamin B3 5.149mg Steak
Vitamin B6 0.5mg Steak
Folate 6µg Steak
Vitamin B12 2.2µg Steak
Vitamin K 1.6µg Steak
Tryptophan 0.278mg Steak
Threonine 1.171mg Steak
Isoleucine 1.157mg Steak
Leucine 2.142mg Steak
Lysine 2.38mg Steak
Methionine 0.672mg Steak
Phenylalanine 0.997mg Steak
Valine 1.242mg Steak
Histidine 0.931mg Steak
Cholesterol 12mg 78mg Penne
Trans Fat 0.2g Steak
Saturated Fat 2.3g 8.443g Penne
Omega-3 - DHA 0.001g Steak
Omega-3 - EPA 0.001g Steak
Omega-3 - DPA 0.013g Steak
Monounsaturated Fat 1g 9.171g Steak
Polyunsaturated fat 0.4g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Penne
49%
Steak
Minerals Daily Need Coverage Score
20%
Penne
59%
Steak

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 190mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food is richer in vitamins?
Steak
Steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Penne
Penne is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Penne
Penne is lower in Saturated Fat (difference - 6.143g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2.4)

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.