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Cheese vs. Ravioli — In-Depth Nutrition Comparison

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How are cheese and ravioli different?

  • Ravioli contains less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than cheese.
  • Cheese covers your daily need for saturated fat, 91% more than ravioli.
  • Cheese has 37 times more vitamin B12 than ravioli. Cheese has 1.1µg of vitamin B12, while ravioli has 0.03µg.
  • Ravioli contains less cholesterol.
  • Ravioli has a higher glycemic index. The glycemic index of ravioli is 39, while the glycemic index of cheese is 0.

Cheese, cheddar and Ravioli, cheese-filled, canned types were used in this article.

Infographic

Cheese 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.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 MagnesiumMagnesium +80%
Contains more CalciumCalcium +2051.5%
Contains more ZincZinc +911.1%
Contains more PhosphorusPhosphorus +810%
Contains more SeleniumSelenium +714.3%
Contains more PotassiumPotassium +205.3%
Contains more IronIron +428.6%
Contains more CopperCopper +373.3%
Contains less SodiumSodium -53.1%
Contains more ManganeseManganese +551.9%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.3% 17% 19% 18% 20% 16% 24% 3.8% 5.8% 15%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +3200%
Contains more Vitamin B2Vitamin B2 +435%
Contains more Vitamin B5Vitamin B5 +50.7%
Contains more Vitamin B12Vitamin B12 +3566.7%
Contains more FolateFolate +35%
Contains more Vitamin EVitamin E +19.7%
Contains more Vitamin B1Vitamin B1 +155.2%
Contains more Vitamin B3Vitamin B3 +1696.6%
Contains more Vitamin B6Vitamin B6 +54.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Cheese Ravioli DV% diff.
Saturated fat 18.867g 0.723g 82%
Calcium 710mg 33mg 68%
Phosphorus 455mg 50mg 58%
Fats 33.31g 1.45g 49%
Selenium 28.5µg 3.5µg 45%
Vitamin B12 1.1µg 0.03µg 45%
Protein 22.87g 2.48g 41%
Vitamin A 330µg 10µg 36%
Cholesterol 99mg 3mg 32%
Zinc 3.64mg 0.36mg 30%
Vitamin B2 0.428mg 0.08mg 27%
Monounsaturated fat 9.246g 0.418g 22%
Calories 404kcal 77kcal 16%
Sodium 653mg 306mg 15%
Copper 0.03mg 0.142mg 12%
Iron 0.14mg 0.74mg 8%
Polyunsaturated fat 1.421g 0.182g 8%
Manganese 0.027mg 0.176mg 6%
Vitamin B3 0.059mg 1.06mg 6%
Potassium 76mg 232mg 5%
Fiber 0g 1.3g 5%
Carbs 3.09g 13.64g 4%
Vitamin B1 0.029mg 0.074mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 15mg 3%
Vitamin B5 0.41mg 0.272mg 3%
Vitamin B6 0.066mg 0.102mg 3%
Folate 27µg 20µg 2%
Vitamin E 0.71mg 0.85mg 1%
Choline 16.5mg 9.5mg 1%
Protein per 100 calories 5.7g 3.2g N/A
Calories per 10 g protein 177kcal 310kcal N/A
Weight per 100 calories 25g 130g N/A
Unsaturated / Saturated Fat ratio 0.57 0.83 N/A
Net carbs 3.09g 12.34g N/A
Sugar 0.48g 3.72g N/A
Vitamin K 2.4µg 2.3µg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +822.2%
Contains more FatsFats +2197.2%
Contains more OtherOther +144.1%
Contains more CarbsCarbs +341.4%
Contains more WaterWater +118.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +2112%
Contains more Poly. FatPolyunsaturated fat +680.8%
Contains less Sat. FatSaturated fat -96.2%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.