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  6. Wild rice raw vs. Penne

Wild rice raw vs. Penne — In-Depth Nutrition Comparison

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The main differences between wild rice raw and penne

  • Wild rice raw is richer in phosphorus, zinc, magnesium, iron, fiber, and potassium, yet penne is richer in calcium and monounsaturated fat.
  • Daily need coverage for phosphorus for wild rice raw is 45% higher.
  • Wild rice raw contains 6 times more magnesium than penne. Wild rice raw contains 177mg of magnesium, while penne contains 30mg.
  • Wild rice raw contains less saturated fat.
  • Penne has a lower glycemic index than wild rice raw.

Food types used in this article are Wild rice, raw and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Penne
Penne
1
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 MagnesiumMagnesium +490%
Contains more PotassiumPotassium +250%
Contains more IronIron +145%
Contains more CopperCopper +∞%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +266.9%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +323.8%

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.
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Penne
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 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 KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Penne DV% diff.
Copper 0.524mg 58%
Manganese 1.329mg 58%
Phosphorus 433mg 118mg 45%
Zinc 5.96mg 1.1mg 44%
Vitamin B3 6.733mg 42%
Magnesium 177mg 30mg 35%
Vitamin B6 0.391mg 30%
Folate 95µg 24%
Vitamin B5 1.074mg 21%
Vitamin B2 0.262mg 20%
Carbs 74.9g 16.8g 19%
Protein 14.73g 5.7g 18%
Iron 1.96mg 0.8mg 15%
Fiber 6.2g 2.7g 14%
Calories 357kcal 126kcal 12%
Saturated fat 0.156g 2.3g 10%
Vitamin B1 0.115mg 10%
Sodium 7mg 248mg 10%
Potassium 427mg 122mg 9%
Calcium 21mg 89mg 7%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Selenium 2.8µg 5%
Fats 1.08g 4g 4%
Cholesterol 0mg 12mg 4%
Vitamin K 1.9µg 2%
Monounsaturated fat 0.159g 1g 2%
Polyunsaturated fat 0.676g 0.4g 2%
Net carbs 68.7g 14.1g N/A
Sugar 2.5g 1.9g N/A
Vitamin A 1µg 0%
Trans fat 0.2g N/A
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Penne
Penne
2
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 +158.4%
Contains more CarbsCarbs +345.8%
Contains more OtherOther +39.1%
Contains more FatsFats +270.4%
Contains more WaterWater +833%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Penne
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 -93.2%
Contains more Poly. FatPolyunsaturated fat +69%
Contains more Mono. FatMonounsaturated fat +528.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.