Pilaf vs. Penne — In-Depth Nutrition Comparison
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How are pilaf and penne different?
- Pilaf is richer in iron and phosphorus, while penne is higher in fiber.
- Pilaf covers your daily need for sodium, 46% more than penne.
- Pilaf contains 3 times more iron than penne. Pilaf contains 2.44mg of iron, while penne contains 0.8mg.
- Penne is lower in sodium.
- Pilaf has a higher glycemic index (60) than penne (43).
Rice and vermicelli mix, rice pilaf flavor, unprepared and KASHI Three Cheese Penne, frozen, unprepared types were used 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 PotassiumPotassium | +54.1% |
| Contains more IronIron | +205% |
| Contains more CopperCopper | +∞% |
| Contains more PhosphorusPhosphorus | +30.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -81% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 32.4µg | 59% | |
| Folate | 212µg | 53% | |
| Vitamin B1 | 0.603mg | 50% | |
| Sodium | 1303mg | 248mg | 46% |
| Vitamin B3 | 6.127mg | 38% | |
| Manganese | 0.882mg | 38% | |
| Vitamin B6 | 0.4mg | 31% | |
| Starch | 71.23g | 29% | |
| Iron | 2.44mg | 0.8mg | 21% |
| Carbs | 76.31g | 16.8g | 20% |
| Copper | 0.166mg | 18% | |
| Vitamin B5 | 0.715mg | 14% | |
| Calories | 359kcal | 126kcal | 12% |
| Protein | 10.42g | 5.7g | 9% |
| Saturated fat | 0.307g | 2.3g | 9% |
| Vitamin B2 | 0.087mg | 7% | |
| Fiber | 1.2g | 2.7g | 6% |
| Phosphorus | 154mg | 118mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Cholesterol | 1mg | 12mg | 4% |
| Fats | 1.37g | 4g | 4% |
| Choline | 17.5mg | 3% | |
| Potassium | 188mg | 122mg | 2% |
| Monounsaturated fat | 0.373g | 1g | 2% |
| Calcium | 83mg | 89mg | 1% |
| Vitamin B12 | 0.02µg | 1% | |
| Zinc | 1.01mg | 1.1mg | 1% |
| Net carbs | 75.11g | 14.1g | N/A |
| Magnesium | 32mg | 30mg | 0% |
| Sugar | 1.53g | 1.9g | N/A |
| Vitamin A | 4µg | 0% | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Trans fat | 0g | 0.2g | N/A |
| Polyunsaturated fat | 0.377g | 0.4g | 0% |
| Tryptophan | 0.086mg | 0% | |
| Threonine | 0.221mg | 0% | |
| Isoleucine | 0.279mg | 0% | |
| Leucine | 0.523mg | 0% | |
| Lysine | 0.189mg | 0% | |
| Methionine | 0.145mg | 0% | |
| Phenylalanine | 0.32mg | 0% | |
| Valine | 0.374mg | 0% | |
| Histidine | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.8% |
| Contains more CarbsCarbs | +354.2% |
| Contains more OtherOther | +250.9% |
| Contains more FatsFats | +192% |
| Contains more WaterWater | +800.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.7% |
| Contains more Mono. FatMonounsaturated fat | +168.1% |
~equal in
Polyunsaturated fat
~0.4g
