Penne vs. Wafer — In-Depth Nutrition Comparison
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Summary of differences between penne and wafer
- Penne has more calcium; however, wafer is higher in iron, magnesium, monounsaturated fat, and polyunsaturated fat.
- Wafer covers your daily need for iron, 40% more than penne.
- Penne has 3 times more calcium than wafer. While penne has 89mg of calcium, wafer has only 31mg.
- Penne has less saturated fat.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Cookies, chocolate wafers.
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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 | +187.1% |
| Contains less SodiumSodium | -57.2% |
| Contains more MagnesiumMagnesium | +76.7% |
| Contains more PotassiumPotassium | +72.1% |
| Contains more IronIron | +401.3% |
| Contains more PhosphorusPhosphorus | +11.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 51% | |
| Iron | 0.8mg | 4.01mg | 40% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 0.4g | 4.153g | 25% |
| Vitamin B2 | 0.266mg | 20% | |
| Carbs | 16.8g | 72.7g | 19% |
| Vitamin B3 | 2.858mg | 18% | |
| Vitamin B1 | 0.203mg | 17% | |
| Fats | 4g | 14.2g | 16% |
| Calories | 126kcal | 433kcal | 15% |
| Sodium | 248mg | 580mg | 14% |
| Folate | 47µg | 12% | |
| Monounsaturated fat | 1g | 4.865g | 10% |
| Selenium | 5.7µg | 10% | |
| Saturated fat | 2.3g | 4.241g | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Calcium | 89mg | 31mg | 6% |
| Magnesium | 30mg | 53mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B6 | 0.051mg | 4% | |
| Vitamin B12 | 0.09µg | 4% | |
| Cholesterol | 12mg | 2mg | 3% |
| Caffeine | 10mg | 3% | |
| Fiber | 2.7g | 3.4g | 3% |
| Potassium | 122mg | 210mg | 3% |
| Choline | 14.3mg | 3% | |
| Phosphorus | 118mg | 132mg | 2% |
| Protein | 5.7g | 6.6g | 2% |
| Vitamin K | 2.4µg | 2% | |
| Net carbs | 14.1g | 69.3g | N/A |
| Sugar | 1.9g | 37.43g | N/A |
| Zinc | 1.1mg | 1.09mg | 0% |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1508.9% |
| Contains more ProteinProtein | +15.8% |
| Contains more FatsFats | +255% |
| Contains more CarbsCarbs | +332.7% |
| Contains more OtherOther | +81.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -45.8% |
| Contains more Mono. FatMonounsaturated fat | +386.5% |
| Contains more Poly. FatPolyunsaturated fat | +938.3% |
