Penne vs. Yam — In-Depth Nutrition Comparison
Compare
What are the differences between penne and yam?
- Penne is higher in phosphorus, zinc, calcium, and monounsaturated fat, yet yam is higher in potassium, vitamin C, and fiber.
- Yam's daily need coverage for potassium is 20% more.
- Penne has 167 times more monounsaturated fat than yam. While penne has 1g of monounsaturated fat, yam has only 0.006g.
- The amount of saturated fat in yam is lower.
We used KASHI Three Cheese Penne, frozen, unprepared and Yam, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +42.9% |
| Contains more CalciumCalcium | +423.5% |
| Contains more IronIron | +48.1% |
| Contains more ZincZinc | +358.3% |
| Contains more PhosphorusPhosphorus | +114.5% |
| Contains more PotassiumPotassium | +568.9% |
| Contains less SodiumSodium | -96.4% |
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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +272.5% |
| Contains more FatsFats | +2252.9% |
| Contains more OtherOther | +34.1% |
| Contains more CarbsCarbs | +66% |
~equal in
Water
~69.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +16566.7% |
| Contains more Poly. FatPolyunsaturated fat | +426.3% |
| Contains less Sat. FatSaturated fat | -98.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.293mg | 23% | |
| Potassium | 122mg | 816mg | 20% |
| Copper | 0.178mg | 20% | |
| Vitamin C | 0mg | 17.1mg | 19% |
| Manganese | 0.397mg | 17% | |
| Saturated fat | 2.3g | 0.037g | 10% |
| Sodium | 248mg | 9mg | 10% |
| Phosphorus | 118mg | 55mg | 9% |
| Vitamin B1 | 0.112mg | 9% | |
| Zinc | 1.1mg | 0.24mg | 8% |
| Protein | 5.7g | 1.53g | 8% |
| Calcium | 89mg | 17mg | 7% |
| Fiber | 2.7g | 4.1g | 6% |
| Folate | 23µg | 6% | |
| Fats | 4g | 0.17g | 6% |
| Vitamin B5 | 0.314mg | 6% | |
| Cholesterol | 12mg | 0mg | 4% |
| Carbs | 16.8g | 27.88g | 4% |
| Vitamin B3 | 0.552mg | 3% | |
| Choline | 16.5mg | 3% | |
| Iron | 0.8mg | 0.54mg | 3% |
| Vitamin K | 2.3µg | 2% | |
| Polyunsaturated fat | 0.4g | 0.076g | 2% |
| Vitamin B2 | 0.032mg | 2% | |
| Monounsaturated fat | 1g | 0.006g | 2% |
| Magnesium | 30mg | 21mg | 2% |
| Vitamin E | 0.35mg | 2% | |
| Vitamin A | 7µg | 1% | |
| Selenium | 0.7µg | 1% | |
| Calories | 126kcal | 118kcal | 0% |
| Net carbs | 14.1g | 23.78g | N/A |
| Sugar | 1.9g | 0.5g | N/A |
| Trans fat | 0.2g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
18%
Minerals Daily Need Coverage Score
20%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 2.263g)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 8)
Which food is cheaper?
Penne is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.