Penne vs. Steak — In-Depth Nutrition Comparison

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Summary of differences between penne and steak

Penne has more fiber and calcium; however, steak is higher in zinc, iron, and phosphorus.
Steak covers your daily need for zinc, 48% more than penne.
Steak has less sodium.
The glycemic index of penne is higher.

These are the specific foods used in this comparison KASHI Three Cheese Penne, frozen, unprepared and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

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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.

Penne

Steak

Contains more MagnesiumMagnesium	+30.4%
Contains more CalciumCalcium	+641.7%

Contains more PotassiumPotassium	+128.7%
Contains more IronIron	+200%
Contains more ZincZinc	+476.4%
Contains more PhosphorusPhosphorus	+38.1%
Contains less SodiumSodium	-76.6%

~equal in Manganese ~mg

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

Steak

Contains more Vitamin DVitamin D

+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12		2.2µg	92%
Selenium		31.8µg	58%
Zinc	1.1mg	6.34mg	48%
Protein	5.7g	24.85g	38%
Vitamin B6		0.5mg	38%
Vitamin B3		5.149mg	32%
Saturated fat	2.3g	8.443g	28%
Fats	4g	19.02g	23%
Vitamin B2		0.301mg	23%
Cholesterol	12mg	78mg	22%
Iron	0.8mg	2.4mg	20%
Monounsaturated fat	1g	9.171g	20%
Fiber	2.7g	0g	11%
Copper		0.085mg	9%
Calcium	89mg	12mg	8%
Sodium	248mg	58mg	8%
Calories	126kcal	271kcal	7%
Carbs	16.8g	0g	6%
Phosphorus	118mg	163mg	6%
Vitamin B1		0.074mg	6%
Potassium	122mg	279mg	5%
Polyunsaturated fat	0.4g	0.896g	3%
Magnesium	30mg	23mg	2%
Folate		6µg	2%
Vitamin D*	0 IU	6 IU	1%
Vitamin D	0µg	0.1µg	1%
Vitamin A		7µg	1%
Vitamin K		1.6µg	1%
Protein per 100 calories	4.5g	9.2g	N/A
Calories per 10 g protein	221kcal	109kcal	N/A
Weight per 100 calories	79g	37g	N/A
Unsaturated / Saturated Fat ratio	0.61	1.2	N/A
Net carbs	14.1g	0g	N/A
Sugar	1.9g	0g	N/A
Trans fat	0.2g		N/A
Tryptophan		0.278mg	0%
Threonine		1.171mg	0%
Isoleucine		1.157mg	0%
Leucine		2.142mg	0%
Lysine		2.38mg	0%
Methionine		0.672mg	0%
Phenylalanine		0.997mg	0%
Valine		1.242mg	0%
Histidine		0.931mg	0%
Omega-3 - EPA		0.001g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - DPA		0.013g	N/A