Penne vs. Wakame — In-Depth Nutrition Comparison
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A recap on differences between penne and wakame
- Penne is higher in fiber, zinc, and phosphorus, yet wakame is higher in magnesium, iron, vitamin A, and calcium.
- Wakame covers your daily sodium needs 27% more than penne.
- Penne contains 18 times more saturated fat than wakame. While penne contains 2.3g of saturated fat, wakame contains only 0.13g.
Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Seaweed, wakame, raw.
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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 PotassiumPotassium | +144% |
| Contains more ZincZinc | +189.5% |
| Contains more PhosphorusPhosphorus | +47.5% |
| Contains less SodiumSodium | -71.6% |
| Contains more MagnesiumMagnesium | +256.7% |
| Contains more CalciumCalcium | +68.5% |
| Contains more IronIron | +172.5% |
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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.4mg | 61% | |
| Folate | 196µg | 49% | |
| Copper | 0.284mg | 32% | |
| Sodium | 248mg | 872mg | 27% |
| Magnesium | 30mg | 107mg | 18% |
| Vitamin B2 | 0.23mg | 18% | |
| Iron | 0.8mg | 2.18mg | 17% |
| Vitamin B5 | 0.697mg | 14% | |
| Vitamin B3 | 1.6mg | 10% | |
| Saturated fat | 2.3g | 0.13g | 10% |
| Fiber | 2.7g | 0.5g | 9% |
| Zinc | 1.1mg | 0.38mg | 7% |
| Vitamin E | 1mg | 7% | |
| Calcium | 89mg | 150mg | 6% |
| Phosphorus | 118mg | 80mg | 5% |
| Fats | 4g | 0.64g | 5% |
| Protein | 5.7g | 3.03g | 5% |
| Vitamin B1 | 0.06mg | 5% | |
| Vitamin K | 5.3µg | 4% | |
| Calories | 126kcal | 45kcal | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Choline | 13.9mg | 3% | |
| Carbs | 16.8g | 9.14g | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Monounsaturated fat | 1g | 0.058g | 2% |
| Potassium | 122mg | 50mg | 2% |
| Vitamin A | 18µg | 2% | |
| Polyunsaturated fat | 0.4g | 0.218g | 1% |
| Selenium | 0.7µg | 1% | |
| Net carbs | 14.1g | 8.64g | N/A |
| Sugar | 1.9g | 0.65g | N/A |
| Vitamin B6 | 0.002mg | 0% | |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.035mg | 0% | |
| Threonine | 0.165mg | 0% | |
| Isoleucine | 0.087mg | 0% | |
| Leucine | 0.257mg | 0% | |
| Lysine | 0.112mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.112mg | 0% | |
| Valine | 0.209mg | 0% | |
| Histidine | 0.015mg | 0% | |
| Omega-3 - EPA | 0.186g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +88.1% |
| Contains more FatsFats | +525% |
| Contains more CarbsCarbs | +83.8% |
| Contains more WaterWater | +10.5% |
| Contains more OtherOther | +554.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1624.1% |
| Contains more Poly. FatPolyunsaturated fat | +83.5% |
| Contains less Sat. FatSaturated fat | -94.3% |
