Penne vs. Yam — In-Depth Nutrition Comparison
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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.
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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 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 | +∞% |
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% |
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% |