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Penne vs. Yogurt — In-Depth Nutrition Comparison

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Important differences between penne and yogurt

  • Yogurt has less fiber, iron, zinc, and monounsaturated fat.
  • Penne's daily need coverage for saturated fat is 11% more.
  • Yogurt is lower in saturated fat.
  • Penne has a higher glycemic index than yogurt.

The food varieties used in the comparison are KASHI Three Cheese Penne, frozen, unprepared and Yogurt, Greek, plain, nonfat.

Infographic

Penne vs Yogurt 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
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%
Yogurt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +172.7%
Contains more IronIron +1042.9%
Contains more ZincZinc +111.5%
Contains more CalciumCalcium +23.6%
Contains more PotassiumPotassium +15.6%
Contains more PhosphorusPhosphorus +14.4%
Contains less SodiumSodium -85.5%

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%
Yogurt
10
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +925.6%
Contains more CarbsCarbs +366.7%
Contains more OtherOther +52.8%
Contains more ProteinProtein +78.8%
Contains more WaterWater +17.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +1786.8%
Contains more Poly. FatPolyunsaturated fat +3233.3%
Contains less Sat. FatSaturated fat -94.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Penne Yogurt DV% diff.
Vitamin B12 0.75µg 31%
Vitamin B2 0.278mg 21%
Selenium 9.7µg 18%
Fiber 2.7g 0g 11%
Saturated fat 2.3g 0.117g 10%
Sodium 248mg 36mg 9%
Iron 0.8mg 0.07mg 9%
Protein 5.7g 10.19g 9%
Vitamin B5 0.331mg 7%
Fats 4g 0.39g 6%
Vitamin B6 0.063mg 5%
Magnesium 30mg 11mg 5%
Zinc 1.1mg 0.52mg 5%
Carbs 16.8g 3.6g 4%
Polyunsaturated fat 0.4g 0.012g 3%
Calories 126kcal 59kcal 3%
Choline 15.1mg 3%
Copper 0.017mg 2%
Monounsaturated fat 1g 0.053g 2%
Vitamin B1 0.023mg 2%
Calcium 89mg 110mg 2%
Cholesterol 12mg 5mg 2%
Folate 7µg 2%
Phosphorus 118mg 135mg 2%
Potassium 122mg 141mg 1%
Vitamin B3 0.208mg 1%
Net carbs 14.1g 3.6g N/A
Sugar 1.9g 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 1µg 0%
Manganese 0.009mg 0%
Trans fat 0.2g 0.006g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

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

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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
17%
Yogurt
Minerals Daily Need Coverage Score
20%
Penne
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 212mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 2.183g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Yogurt
Yogurt is relatively richer in vitamins
Which food is lower in Sugar?
Penne
Penne is lower in Sugar (difference - 1.34g)
Which food is cheaper?
Penne
Penne is cheaper (difference - $2.6)
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.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.