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  6. Penne vs. Winged bean

Penne vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between penne and winged bean

  • Penne is higher in phosphorus and calcium, yet winged bean is higher in iron and potassium.
  • Winged bean covers your daily iron needs 15% more than penne.
  • Penne contains 10 times more saturated fat than winged bean. While penne contains 2.3g of saturated fat, winged bean contains only 0.222g.
  • The glycemic index of winged bean is lower.

Food varieties used in this article are KASHI Three Cheese Penne, frozen, unprepared and Winged bean tuber, raw.

Infographic

Penne vs Winged bean 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
3
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +196.7%
Contains more PhosphorusPhosphorus +162.2%
Contains more PotassiumPotassium +380.3%
Contains more IronIron +150%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -85.9%

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.
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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Penne Winged bean DV% diff.
Copper 1.386mg 154%
Vitamin B1 0.379mg 32%
Manganese 0.532mg 23%
Iron 0.8mg 2mg 15%
Potassium 122mg 586mg 14%
Protein 5.7g 11.6g 12%
Vitamin B2 0.149mg 11%
Fiber 2.7g 11%
Vitamin B3 1.64mg 10%
Phosphorus 118mg 45mg 10%
Saturated fat 2.3g 0.222g 9%
Sodium 248mg 35mg 9%
Calcium 89mg 30mg 6%
Vitamin B6 0.075mg 6%
Folate 19µg 5%
Fats 4g 0.9g 5%
Cholesterol 12mg 0mg 4%
Carbs 16.8g 28.1g 4%
Zinc 1.1mg 1.39mg 3%
Monounsaturated fat 1g 0.234g 2%
Polyunsaturated fat 0.4g 0.174g 2%
Vitamin B5 0.116mg 2%
Calories 126kcal 148kcal 1%
Selenium 0.7µg 1%
Magnesium 30mg 24mg 1%
Net carbs 14.1g 28.1g N/A
Sugar 1.9g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.252mg 0%
Threonine 0.451mg 0%
Isoleucine 0.425mg 0%
Leucine 0.64mg 0%
Lysine 0.592mg 0%
Methionine 0.143mg 0%
Phenylalanine 0.451mg 0%
Valine 0.599mg 0%
Histidine 0.241mg 0%

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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more FatsFats +344.4%
Contains more WaterWater +26.1%
Contains more ProteinProtein +103.5%
Contains more CarbsCarbs +67.3%
Contains more OtherOther +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Penne
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +327.4%
Contains more Poly. FatPolyunsaturated fat +129.9%
Contains less Sat. FatSaturated fat -90.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.