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Cauliflower vs. Ravioli — In-Depth Nutrition Comparison

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The main differences between cauliflower and ravioli

  • Cauliflower is richer in vitamin C, vitamin K, folate, vitamin B5, choline, and vitamin B6, yet ravioli is richer in copper, selenium, and vitamin E.
  • Daily need coverage for vitamin C for cauliflower is 54% higher.
  • Cauliflower contains 7 times more vitamin K than ravioli. Cauliflower contains 15.5µg of vitamin K, while ravioli contains 2.3µg.
  • Cauliflower contains less sodium.

Food types used in this article are Cauliflower, raw and Ravioli, cheese-filled, canned.

Infographic

Cauliflower vs Ravioli 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more PotassiumPotassium +28.9%
Contains less SodiumSodium -90.2%
Contains more CalciumCalcium +50%
Contains more IronIron +76.2%
Contains more CopperCopper +264.1%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +13.6%
Contains more ManganeseManganese +13.5%
Contains more SeleniumSelenium +483.3%
~equal in Magnesium ~15mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +80.4%
Contains more Vitamin KVitamin K +573.9%
Contains more FolateFolate +185%
Contains more CholineCholine +366.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +109.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more WaterWater +13.8%
Contains more ProteinProtein +29.2%
Contains more FatsFats +417.9%
Contains more CarbsCarbs +174.4%
Contains more OtherOther +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +1129.4%
Contains more Poly. FatPolyunsaturated fat +487.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Ravioli DV% diff.
Vitamin C 48.2mg 0mg 54%
Sodium 30mg 306mg 12%
Copper 0.039mg 0.142mg 11%
Vitamin K 15.5µg 2.3µg 11%
Folate 57µg 20µg 9%
Vitamin B5 0.667mg 0.272mg 8%
Vitamin B6 0.184mg 0.102mg 6%
Choline 44.3mg 9.5mg 6%
Vitamin E 0.08mg 0.85mg 5%
Selenium 0.6µg 3.5µg 5%
Iron 0.42mg 0.74mg 4%
Carbs 4.97g 13.64g 3%
Vitamin B3 0.507mg 1.06mg 3%
Fiber 2g 1.3g 3%
Saturated fat 0.13g 0.723g 3%
Calories 25kcal 77kcal 3%
Vitamin B1 0.05mg 0.074mg 2%
Vitamin B2 0.06mg 0.08mg 2%
Potassium 299mg 232mg 2%
Fats 0.28g 1.45g 2%
Vitamin A 0µg 10µg 1%
Cholesterol 0mg 3mg 1%
Fructose 0.97g 1%
Polyunsaturated fat 0.031g 0.182g 1%
Manganese 0.155mg 0.176mg 1%
Monounsaturated fat 0.034g 0.418g 1%
Vitamin B12 0µg 0.03µg 1%
Phosphorus 44mg 50mg 1%
Calcium 22mg 33mg 1%
Protein 1.92g 2.48g 1%
Zinc 0.27mg 0.36mg 1%
Net carbs 2.97g 12.34g N/A
Magnesium 15mg 15mg 0%
Sugar 1.91g 3.72g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Ravioli
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
30%
Cauliflower
11%
Ravioli
Minerals Daily Need Coverage Score
13%
Cauliflower
23%
Ravioli

Comparison summary

Which food is richer in minerals?
Ravioli
Ravioli is relatively richer in minerals
Which food is lower in glycemic index?
Ravioli
Ravioli is lower in glycemic index (difference - 39)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.81g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 276mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.593g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.6)
Which food is richer in vitamins?
?
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.