Penne vs. Swordfish — In-Depth Nutrition Comparison
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What are the differences between Penne and Swordfish?
- Penne is higher in Fiber, and Calcium, yet Swordfish is higher in Vitamin D, Phosphorus, Potassium, Polyunsaturated fat, and Monounsaturated Fat.
- Swordfish's daily need coverage for Vitamin D is 111% more.
- The amount of Sugar in Swordfish is lower.
We used KASHI Three Cheese Penne, frozen, unprepared and Fish, swordfish, cooked, dry heat types in this article.
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
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Calcium
+1383.3%
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Iron
+77.8%
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Zinc
+41%
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Magnesium
+16.7%
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Phosphorus
+157.6%
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Potassium
+309%
Contains
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Sodium
-60.9%
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Calcium
+1383.3%
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Iron
+77.8%
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Zinc
+41%
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Magnesium
+16.7%
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Phosphorus
+157.6%
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Potassium
+309%
Contains
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Sodium
-60.9%
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.
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Contains
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Vitamin A
+∞%
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Vitamin D
+∞%
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Vitamin A
+∞%
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Vitamin D
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+∞%
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Other
+205.6%
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Protein
+311.4%
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Fats
+98.3%
Equal in Water - 68.26
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Carbs
+∞%
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Other
+205.6%
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Protein
+311.4%
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Fats
+98.3%
Equal in Water - 68.26
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-16.9%
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Monounsaturated Fat
+254.4%
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Polyunsaturated fat
+242%
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Saturated Fat
-16.9%
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Monounsaturated Fat
+254.4%
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Polyunsaturated fat
+242%
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.1g | 0g |
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| Protein | 5.7g | 23.45g |
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| Fats | 4g | 7.93g |
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| Carbs | 16.8g | 0g |
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| Calories | 126kcal | 172kcal |
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| Sugar | 1.9g | 0g |
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| Fiber | 2.7g | 0g |
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| Calcium | 89mg | 6mg |
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| Iron | 0.8mg | 0.45mg |
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| Magnesium | 30mg | 35mg |
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| Phosphorus | 118mg | 304mg |
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| Potassium | 122mg | 499mg |
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| Sodium | 248mg | 97mg |
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| Zinc | 1.1mg | 0.78mg |
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| Copper | 0.046mg |
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| Manganese | 0.013mg |
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| Selenium | 68.5µg |
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| Vitamin A | 0IU | 129IU |
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| Vitamin A RAE | 43µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 0IU | 666IU |
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| Vitamin D | 0µg | 16.6µg |
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| Vitamin B1 | 0.089mg |
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| Vitamin B2 | 0.063mg |
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| Vitamin B3 | 9.254mg |
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| Vitamin B5 | 0.417mg |
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| Vitamin B6 | 0.615mg |
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| Folate | 2µg |
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| Vitamin B12 | 1.62µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg |
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| Threonine | 1.035mg |
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| Isoleucine | 1.088mg |
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| Leucine | 1.919mg |
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| Lysine | 2.168mg |
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| Methionine | 0.699mg |
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| Phenylalanine | 0.922mg |
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| Valine | 1.216mg |
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| Histidine | 0.695mg |
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| Cholesterol | 12mg | 78mg |
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| Trans Fat | 0.2g | 0.056g |
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| Saturated Fat | 2.3g | 1.911g |
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| Omega-3 - DHA | 0.772g |
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| Omega-3 - EPA | 0.127g |
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| Omega-3 - DPA | 0.168g |
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| Monounsaturated Fat | 1g | 3.544g |
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| Polyunsaturated fat | 0.4g | 1.368g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
95%
Minerals Daily Need Coverage Score
20%
64%
Comparison summary
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 151mg)
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 0.389g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 43)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Penne is lower in Cholesterol (difference - 66mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.