Penne vs. Sunflower seeds — In-Depth Nutrition Comparison
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Important differences between penne and sunflower seeds
- Penne has less phosphorus, magnesium, iron, zinc, fiber, potassium, monounsaturated fat, and polyunsaturated fat.
- Sunflower seeds' daily need coverage for phosphorus is 77% more.
- Penne has 28 times more sodium than sunflower seeds. Penne has 248mg of sodium, while sunflower seeds have 9mg.
- Penne has a higher glycemic index than sunflower seeds.
The food varieties used in the comparison are KASHI Three Cheese Penne, frozen, unprepared and Seeds, sunflower seed kernels, dried.
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 CalciumCalcium | +14.1% |
| Contains more MagnesiumMagnesium | +983.3% |
| Contains more PotassiumPotassium | +428.7% |
| Contains more IronIron | +556.3% |
| Contains more ZincZinc | +354.5% |
| Contains more PhosphorusPhosphorus | +459.3% |
| Contains less SodiumSodium | -96.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1430.7% |
| Contains more ProteinProtein | +264.6% |
| Contains more FatsFats | +1186.5% |
| Contains more CarbsCarbs | +19% |
| Contains more OtherOther | +175.5% |
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
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -48.4% |
| Contains more Mono. FatMonounsaturated fat | +1752.8% |
| Contains more Poly. FatPolyunsaturated fat | +5684.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 200% | |
| Polyunsaturated fat | 0.4g | 23.137g | 152% |
| Vitamin B1 | 1.48mg | 123% | |
| Vitamin B6 | 1.345mg | 103% | |
| Selenium | 53µg | 96% | |
| Manganese | 1.95mg | 85% | |
| Phosphorus | 118mg | 660mg | 77% |
| Fats | 4g | 51.46g | 73% |
| Magnesium | 30mg | 325mg | 70% |
| Folate | 227µg | 57% | |
| Iron | 0.8mg | 5.25mg | 56% |
| Vitamin B3 | 8.335mg | 52% | |
| Monounsaturated fat | 1g | 18.528g | 44% |
| Zinc | 1.1mg | 5mg | 35% |
| Protein | 5.7g | 20.78g | 30% |
| Vitamin B2 | 0.355mg | 27% | |
| Fiber | 2.7g | 8.6g | 24% |
| Vitamin B5 | 1.13mg | 23% | |
| Calories | 126kcal | 584kcal | 23% |
| Potassium | 122mg | 645mg | 15% |
| Sodium | 248mg | 9mg | 10% |
| Choline | 55.1mg | 10% | |
| Saturated fat | 2.3g | 4.455g | 10% |
| Cholesterol | 12mg | 0mg | 4% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Calcium | 89mg | 78mg | 1% |
| Carbs | 16.8g | 20g | 1% |
| Net carbs | 14.1g | 11.4g | N/A |
| Sugar | 1.9g | 2.62g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
146%
Minerals Daily Need Coverage Score
20%
207%
Comparison summary
Which food is lower in Cholesterol?
Sunflower seeds is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 239mg)
Which food is lower in glycemic index?
Sunflower seeds is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Penne is lower in Sugar (difference - 0.72g)
Which food is lower in Saturated fat?
Penne is lower in Saturated fat (difference - 2.155g)
Which food is cheaper?
Penne is cheaper (difference - $1.6)