Quinoa vs. Penne — In-Depth Nutrition Comparison
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Summary of differences between quinoa and penne
- Quinoa has more iron, magnesium, and polyunsaturated fat; however, penne is higher in calcium.
- Quinoa has 3 times more polyunsaturated fat than penne. While quinoa has 1.078g of polyunsaturated fat, penne has only 0.4g.
- Quinoa has less saturated fat.
These are the specific foods used in this comparison Quinoa, cooked and KASHI Three Cheese Penne, frozen, unprepared.
Infographic
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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 | +113.3% |
| Contains more PotassiumPotassium | +41% |
| Contains more IronIron | +86.3% |
| Contains more CopperCopper | +∞% |
| Contains more PhosphorusPhosphorus | +28.8% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +423.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 27% | |
| Copper | 0.192mg | 21% | |
| Folate | 42µg | 11% | |
| Sodium | 7mg | 248mg | 10% |
| Iron | 1.49mg | 0.8mg | 9% |
| Saturated fat | 0.231g | 2.3g | 9% |
| Vitamin B1 | 0.107mg | 9% | |
| Vitamin B6 | 0.123mg | 9% | |
| Magnesium | 64mg | 30mg | 8% |
| Vitamin B2 | 0.11mg | 8% | |
| Starch | 17.63g | 7% | |
| Calcium | 17mg | 89mg | 7% |
| Polyunsaturated fat | 1.078g | 0.4g | 5% |
| Selenium | 2.8µg | 5% | |
| Phosphorus | 152mg | 118mg | 5% |
| Choline | 23mg | 4% | |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Fats | 1.92g | 4g | 3% |
| Protein | 4.4g | 5.7g | 3% |
| Vitamin B3 | 0.412mg | 3% | |
| Carbs | 21.3g | 16.8g | 2% |
| Potassium | 172mg | 122mg | 1% |
| Monounsaturated fat | 0.528g | 1g | 1% |
| Calories | 120kcal | 126kcal | 0% |
| Net carbs | 18.5g | 14.1g | N/A |
| Sugar | 0.87g | 1.9g | N/A |
| Fiber | 2.8g | 2.7g | 0% |
| Zinc | 1.09mg | 1.1mg | 0% |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +26.8% |
| Contains more ProteinProtein | +29.5% |
| Contains more FatsFats | +108.3% |
| Contains more OtherOther | +42.9% |
~equal in
Water
~72.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90% |
| Contains more Poly. FatPolyunsaturated fat | +169.5% |
| Contains more Mono. FatMonounsaturated fat | +89.4% |
