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  6. Penne vs. Wild rice raw

Penne vs. Wild rice raw — In-Depth Nutrition Comparison

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The main differences between penne and wild rice raw

  • Penne is richer in calcium and monounsaturated fat, yet wild rice raw is richer in phosphorus, zinc, magnesium, iron, fiber, and potassium.
  • Daily need coverage for phosphorus for wild rice raw is 45% higher.
  • Penne contains 35 times more sodium than wild rice raw. Penne contains 248mg of sodium, while wild rice raw contains 7mg.
  • Penne has a lower glycemic index than wild rice raw.

Food types used in this article are KASHI Three Cheese Penne, frozen, unprepared and Wild rice, raw.

Infographic

Penne vs Wild rice raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +323.8%
Contains more MagnesiumMagnesium +490%
Contains more PotassiumPotassium +250%
Contains more IronIron +145%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +266.9%
Contains less SodiumSodium -97.2%

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
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%
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Penne
Penne
2
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +270.4%
Contains more WaterWater +833%
Contains more ProteinProtein +158.4%
Contains more CarbsCarbs +345.8%
Contains more OtherOther +39.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +528.9%
Contains less Sat. FatSaturated fat -93.2%
Contains more Poly. FatPolyunsaturated fat +69%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Wild rice raw DV% diff.
Copper 0.524mg 58%
Manganese 1.329mg 58%
Phosphorus 118mg 433mg 45%
Zinc 1.1mg 5.96mg 44%
Vitamin B3 6.733mg 42%
Magnesium 30mg 177mg 35%
Vitamin B6 0.391mg 30%
Folate 95µg 24%
Vitamin B5 1.074mg 21%
Vitamin B2 0.262mg 20%
Carbs 16.8g 74.9g 19%
Protein 5.7g 14.73g 18%
Iron 0.8mg 1.96mg 15%
Fiber 2.7g 6.2g 14%
Calories 126kcal 357kcal 12%
Saturated fat 2.3g 0.156g 10%
Vitamin B1 0.115mg 10%
Sodium 248mg 7mg 10%
Potassium 122mg 427mg 9%
Calcium 89mg 21mg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Fats 4g 1.08g 4%
Cholesterol 12mg 0mg 4%
Vitamin K 1.9µg 2%
Monounsaturated fat 1g 0.159g 2%
Polyunsaturated fat 0.4g 0.676g 2%
Net carbs 14.1g 68.7g N/A
Sugar 1.9g 2.5g N/A
Vitamin A 1µg 0%
Trans fat 0.2g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Penne Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
20%
Penne
96%
Wild rice raw

Comparison summary

Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 241mg)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 2.144g)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 14)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.