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, monounsaturated fat, and polyunsaturated fat.
- Swordfish's daily need coverage for vitamin D is 111% more.
- The amount of sugar in swordfish is lower.
- The glycemic index of swordfish is lower.
We used KASHI Three Cheese Penne, frozen, unprepared and Fish, swordfish, cooked, dry heat types in this article.
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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 | +1383.3% |
| Contains more IronIron | +77.8% |
| Contains more ZincZinc | +41% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +309% |
| Contains more PhosphorusPhosphorus | +157.6% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin DVitamin D | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 68.5µg | 125% | |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin B12 | 1.62µg | 68% | |
| Vitamin B3 | 9.254mg | 58% | |
| Vitamin B6 | 0.615mg | 47% | |
| Protein | 5.7g | 23.45g | 36% |
| Phosphorus | 118mg | 304mg | 27% |
| Cholesterol | 12mg | 78mg | 22% |
| Vitamin E | 2.41mg | 16% | |
| Choline | 77.5mg | 14% | |
| Potassium | 122mg | 499mg | 11% |
| Fiber | 2.7g | 0g | 11% |
| Calcium | 89mg | 6mg | 8% |
| Vitamin B5 | 0.417mg | 8% | |
| Vitamin B1 | 0.089mg | 7% | |
| Sodium | 248mg | 97mg | 7% |
| Monounsaturated fat | 1g | 3.544g | 6% |
| Polyunsaturated fat | 0.4g | 1.368g | 6% |
| Fats | 4g | 7.93g | 6% |
| Carbs | 16.8g | 0g | 6% |
| Vitamin A | 43µg | 5% | |
| Vitamin B2 | 0.063mg | 5% | |
| Copper | 0.046mg | 5% | |
| Iron | 0.8mg | 0.45mg | 4% |
| Zinc | 1.1mg | 0.78mg | 3% |
| Saturated fat | 2.3g | 1.911g | 2% |
| Calories | 126kcal | 172kcal | 2% |
| Folate | 2µg | 1% | |
| Manganese | 0.013mg | 1% | |
| Magnesium | 30mg | 35mg | 1% |
| Net carbs | 14.1g | 0g | N/A |
| Sugar | 1.9g | 0g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.2g | 0.056g | N/A |
| Tryptophan | 0.265mg | 0% | |
| Threonine | 1.035mg | 0% | |
| Isoleucine | 1.088mg | 0% | |
| Leucine | 1.919mg | 0% | |
| Lysine | 2.168mg | 0% | |
| Methionine | 0.699mg | 0% | |
| Phenylalanine | 0.922mg | 0% | |
| Valine | 1.216mg | 0% | |
| Histidine | 0.695mg | 0% | |
| Omega-3 - EPA | 0.127g | N/A | |
| Omega-3 - DHA | 0.772g | N/A | |
| Omega-3 - DPA | 0.168g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +205.6% |
| Contains more ProteinProtein | +311.4% |
| Contains more FatsFats | +98.3% |
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.9% |
| Contains more Mono. FatMonounsaturated fat | +254.4% |
| Contains more Poly. FatPolyunsaturated fat | +242% |
