Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Penne vs. Wasabi — In-Depth Nutrition Comparison

Compare

What are the main differences between penne and wasabi?

  • Penne is richer in phosphorus, yet wasabi is richer in vitamin C, fiber, potassium, and magnesium.
  • Wasabi's daily need coverage for vitamin C is 47% higher.
  • Penne has 15 times more sodium than wasabi. Penne has 248mg of sodium, while wasabi has 17mg.

We used KASHI Three Cheese Penne, frozen, unprepared and Wasabi, root, raw types in this comparison.

Infographic

Penne vs Wasabi infographic
Infographic link

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.
Penne
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Wasabi
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more PhosphorusPhosphorus +47.5%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +43.8%
Contains more PotassiumPotassium +365.6%
Contains more IronIron +28.8%
Contains more ZincZinc +47.3%
Contains less SodiumSodium -93.1%
~equal in Selenium ~µg

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.
Penne
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Wasabi
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Wasabi
2
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +18.8%
Contains more FatsFats +534.9%
Contains more CarbsCarbs +40.1%
Contains more OtherOther +74.5%
~equal in Water ~69.11g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Penne Wasabi
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Penne Wasabi DV% diff.
Vitamin C 0mg 41.9mg 47%
Vitamin B6 0.274mg 21%
Fiber 2.7g 7.8g 20%
Copper 0.155mg 17%
Manganese 0.391mg 17%
Potassium 122mg 568mg 13%
Vitamin B1 0.131mg 11%
Saturated fat 2.3g 10%
Sodium 248mg 17mg 10%
Magnesium 30mg 69mg 9%
Vitamin B2 0.114mg 9%
Vitamin B3 0.743mg 5%
Phosphorus 118mg 80mg 5%
Zinc 1.1mg 1.62mg 5%
Fats 4g 0.63g 5%
Folate 18µg 5%
Vitamin B5 0.203mg 4%
Calcium 89mg 128mg 4%
Cholesterol 12mg 0mg 4%
Monounsaturated fat 1g 3%
Polyunsaturated fat 0.4g 3%
Iron 0.8mg 1.03mg 3%
Protein 5.7g 4.8g 2%
Carbs 16.8g 23.54g 2%
Calories 126kcal 109kcal 1%
Net carbs 14.1g 15.74g N/A
Sugar 1.9g N/A
Vitamin A 2µg 0%
Trans fat 0.2g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Wasabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Penne
23%
Wasabi
Minerals Daily Need Coverage Score
20%
Penne
36%
Wasabi

Comparison summary

Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 231mg)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 2.3g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Wasabi
Wasabi is relatively richer in minerals
Which food is richer in vitamins?
Wasabi
Wasabi is relatively richer in vitamins
Which food is cheaper?
Penne
Penne is cheaper (difference - $1.6)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.