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Cottage cheese vs. Ravioli — In-Depth Nutrition Comparison

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Differences between cottage cheese and ravioli

  • Cottage cheese has more vitamin B12, phosphorus, selenium, vitamin B2, and vitamin B5, while ravioli has more copper, iron, manganese, vitamin B3, and fiber.
  • Cottage cheese's daily need coverage for vitamin B12 is 17% higher.
  • Ravioli contains 3 times less phosphorus than cottage cheese. Cottage cheese contains 159mg of phosphorus, while ravioli contains 50mg.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of ravioli is 39.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Ravioli, cheese-filled, canned.

Infographic

Cottage cheese vs Ravioli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 CalciumCalcium +151.5%
Contains more PhosphorusPhosphorus +218%
Contains more SeleniumSelenium +177.1%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +123.1%
Contains more IronIron +957.1%
Contains more CopperCopper +389.7%
Contains less SodiumSodium -15.9%
Contains more ManganeseManganese +8700%
~equal in Zinc ~0.36mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 AVitamin A +270%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B5Vitamin B5 +104.8%
Contains more Vitamin B12Vitamin B12 +1333.3%
Contains more CholineCholine +93.7%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin B1Vitamin B1 +174.1%
Contains more Vitamin B3Vitamin B3 +970.7%
Contains more Vitamin B6Vitamin B6 +121.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 ProteinProtein +348.4%
Contains more FatsFats +196.6%
Contains more CarbsCarbs +303.6%
~equal in Water ~80.91g
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 more Mono. FatMonounsaturated fat +86.1%
Contains less Sat. FatSaturated fat -57.9%
Contains more Poly. FatPolyunsaturated fat +48%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cottage cheese Ravioli DV% diff.
Protein 11.12g 2.48g 17%
Vitamin B12 0.43µg 0.03µg 17%
Phosphorus 159mg 50mg 16%
Copper 0.029mg 0.142mg 13%
Selenium 9.7µg 3.5µg 11%
Manganese 0.002mg 0.176mg 8%
Iron 0.07mg 0.74mg 8%
Vitamin B5 0.557mg 0.272mg 6%
Vitamin B3 0.099mg 1.06mg 6%
Vitamin B2 0.163mg 0.08mg 6%
Cholesterol 17mg 3mg 5%
Vitamin E 0.08mg 0.85mg 5%
Calcium 83mg 33mg 5%
Fiber 0g 1.3g 5%
Saturated fat 1.718g 0.723g 5%
Vitamin B1 0.027mg 0.074mg 4%
Fats 4.3g 1.45g 4%
Vitamin B6 0.046mg 0.102mg 4%
Potassium 104mg 232mg 4%
Vitamin A 37µg 10µg 3%
Carbs 3.38g 13.64g 3%
Sodium 364mg 306mg 3%
Vitamin K 0µg 2.3µg 2%
Folate 12µg 20µg 2%
Choline 18.4mg 9.5mg 2%
Magnesium 8mg 15mg 2%
Monounsaturated fat 0.778g 0.418g 1%
Calories 98kcal 77kcal 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 3.38g 12.34g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g 3.72g N/A
Zinc 0.4mg 0.36mg 0%
Polyunsaturated fat 0.123g 0.182g 0%
Tryptophan 0.147mg 0%
Threonine 0.5mg 0%
Isoleucine 0.591mg 0%
Leucine 1.116mg 0%
Lysine 0.934mg 0%
Methionine 0.269mg 0%
Phenylalanine 0.577mg 0%
Valine 0.748mg 0%
Histidine 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cottage cheese 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
14%
Cottage cheese
11%
Ravioli
Minerals Daily Need Coverage Score
23%
Cottage cheese
23%
Ravioli

Comparison summary

Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 0.995g)
Which food is lower in Sugar?
Cottage cheese
Cottage cheese is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 29)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1)
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.
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.