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Flour vs. Penne — In-Depth Nutrition Comparison

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What are the differences between flour and penne?

  • Flour is higher in iron, yet penne is higher in calcium and monounsaturated fat.
  • Flour's daily need coverage for iron is 48% more.
  • The amount of saturated fat in flour is lower.
  • The glycemic index of penne is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and KASHI Three Cheese Penne, frozen, unprepared types in this article.

Infographic

Flour vs Penne 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.
Flour
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Penne
4
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%
Contains more IronIron +480%
Contains more CopperCopper +∞%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +493.3%
Contains more PotassiumPotassium +14%
Contains more ZincZinc +57.1%
~equal in Phosphorus ~118mg

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.
Flour
9
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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%
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 KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
Contains more ProteinProtein +81.2%
Contains more CarbsCarbs +354.2%
Contains more FatsFats +308.2%
Contains more WaterWater +507.4%
Contains more OtherOther +139.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +1049.4%
~equal in Polyunsaturated fat ~0.4g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Penne DV% diff.
Vitamin B1 0.785mg 65%
Selenium 33.9µg 62%
Iron 4.64mg 0.8mg 48%
Folate 183µg 46%
Vitamin B2 0.494mg 38%
Vitamin B3 5.904mg 37%
Manganese 0.682mg 30%
Carbs 76.31g 16.8g 20%
Copper 0.144mg 16%
Calories 364kcal 126kcal 12%
Sodium 2mg 248mg 11%
Saturated fat 0.155g 2.3g 10%
Protein 10.33g 5.7g 9%
Vitamin B5 0.438mg 9%
Calcium 15mg 89mg 7%
Fats 0.98g 4g 5%
Zinc 0.7mg 1.1mg 4%
Cholesterol 0mg 12mg 4%
Vitamin B6 0.044mg 3%
Choline 10.4mg 2%
Monounsaturated fat 0.087g 1g 2%
Magnesium 22mg 30mg 2%
Phosphorus 108mg 118mg 1%
Net carbs 73.61g 14.1g N/A
Potassium 107mg 122mg 0%
Sugar 0.27g 1.9g N/A
Fiber 2.7g 2.7g 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.2g N/A
Polyunsaturated fat 0.413g 0.4g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Penne
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
46%
Flour
0%
Penne
Minerals Daily Need Coverage Score
59%
Flour
20%
Penne

Comparison summary

Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 29)
Which food is cheaper?
Penne
Penne is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.63g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 2.145g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.