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  6. Clam vs. Ravioli

Clam vs. Ravioli — In-Depth Nutrition Comparison

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How are Clam and Ravioli different?

  • Ravioli contains less Vitamin B12, Selenium, Copper, Phosphorus, Manganese, Vitamin B2, Iron, Vitamin C, and Zinc than Clam.
  • Clam covers your daily need of Vitamin B12 4119% more than Ravioli.
  • Ravioli contains less Sodium.

Mollusks, clam, mixed species, cooked, moist heat and Ravioli, cheese-filled, canned types were used in this article.

Infographic

Clam 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.
Clam
Clam
9
:
1
Ravioli
Ravioli
Contains more Calcium +178.8%
Contains more Iron +279.7%
Contains more Magnesium +20%
Contains more Phosphorus +576%
Contains more Potassium +170.7%
Contains more Zinc +658.3%
Contains more Copper +384.5%
Contains more Manganese +468.2%
Contains more Selenium +1728.6%
Contains less Sodium -74.5%
Clam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 106% 13% 145% 56% 157% 75% 230% 131% 350%
Ravioli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 28% 11% 22% 21% 40% 10% 48% 23% 20%
Contains more Calcium +178.8%
Contains more Iron +279.7%
Contains more Magnesium +20%
Contains more Phosphorus +576%
Contains more Potassium +170.7%
Contains more Zinc +658.3%
Contains more Copper +384.5%
Contains more Manganese +468.2%
Contains more Selenium +1728.6%
Contains less Sodium -74.5%

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.
Clam
Clam
9
:
3
Ravioli
Ravioli
Contains more Vitamin A +175.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B2 +432.5%
Contains more Vitamin B3 +216.4%
Contains more Vitamin B5 +150%
Contains more Folate +45%
Contains more Vitamin B12 +329533.3%
Equal in Vitamin B6 - 0.102
Clam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 0% 0% 74% 38% 99% 63% 41% 26% 22% 12362% 0%
Ravioli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 17% 0% 0% 19% 19% 20% 17% 24% 15% 4% 6%
Contains more Vitamin A +175.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B2 +432.5%
Contains more Vitamin B3 +216.4%
Contains more Vitamin B5 +150%
Contains more Folate +45%
Contains more Vitamin B12 +329533.3%
Equal in Vitamin B6 - 0.102

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
3
:
2
Ravioli
Ravioli
Contains more Protein +930.2%
Contains more Fats +34.5%
Contains more Other +145.4%
Contains more Carbs +165.9%
Contains more Water +27.1%
Clam
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
Ravioli
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 Protein +930.2%
Contains more Fats +34.5%
Contains more Other +145.4%
Contains more Carbs +165.9%
Contains more Water +27.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
:
1
Ravioli
Ravioli
Contains less Saturated Fat -74%
Contains more Polyunsaturated fat +203.3%
Contains more Monounsaturated Fat +143%
Clam
21% 19% 61%
Saturated Fat: 0.188 g
Monounsaturated Fat: 0.172 g
Polyunsaturated fat: 0.552 g
Ravioli
55% 32% 14%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.418 g
Polyunsaturated fat: 0.182 g
Contains less Saturated Fat -74%
Contains more Polyunsaturated fat +203.3%
Contains more Monounsaturated Fat +143%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Clam Ravioli Opinion
Net carbs 5.13g 12.34g Ravioli
Protein 25.55g 2.48g Clam
Fats 1.95g 1.45g Clam
Carbs 5.13g 13.64g Ravioli
Calories 148kcal 77kcal Clam
Sugar 3.72g Clam
Fiber 0g 1.3g Ravioli
Calcium 92mg 33mg Clam
Iron 2.81mg 0.74mg Clam
Magnesium 18mg 15mg Clam
Phosphorus 338mg 50mg Clam
Potassium 628mg 232mg Clam
Sodium 1202mg 306mg Ravioli
Zinc 2.73mg 0.36mg Clam
Copper 0.688mg 0.142mg Clam
Manganese 1mg 0.176mg Clam
Selenium 64µg 3.5µg Clam
Vitamin A 570IU 207IU Clam
Vitamin A RAE 171µg 10µg Clam
Vitamin E 0.85mg Ravioli
Vitamin C 22.1mg 0mg Clam
Vitamin B1 0.15mg 0.074mg Clam
Vitamin B2 0.426mg 0.08mg Clam
Vitamin B3 3.354mg 1.06mg Clam
Vitamin B5 0.68mg 0.272mg Clam
Vitamin B6 0.11mg 0.102mg Clam
Folate 29µg 20µg Clam
Vitamin B12 98.89µg 0.03µg Clam
Vitamin K 2.3µg Ravioli
Tryptophan 0.286mg Clam
Threonine 1.099mg Clam
Isoleucine 1.112mg Clam
Leucine 1.798mg Clam
Lysine 1.909mg Clam
Methionine 0.576mg Clam
Phenylalanine 0.915mg Clam
Valine 1.116mg Clam
Histidine 0.49mg Clam
Cholesterol 67mg 3mg Ravioli
Saturated Fat 0.188g 0.723g Clam
Omega-3 - DHA 0.146g 0g Clam
Omega-3 - EPA 0.138g 0g Clam
Omega-3 - DPA 0.104g 0g Clam
Monounsaturated Fat 0.172g 0.418g Ravioli
Polyunsaturated fat 0.552g 0.182g Clam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clam Ravioli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
1063%
Clam
13%
Ravioli
Minerals Daily Need Coverage Score
129%
Clam
23%
Ravioli

Comparison summary

Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 896mg)
Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 64mg)
Which food is lower in Sugar?
Clam
Clam is lower in Sugar (difference - 3.72g)
Which food is lower in Saturated Fat?
Clam
Clam is lower in Saturated Fat (difference - 0.535g)
Which food is lower in glycemic index?
Clam
Clam is lower in glycemic index (difference - 12)
Which food is cheaper?
Clam
Clam is cheaper (difference - $3)
Which food is richer in minerals?
Clam
Clam is relatively richer in minerals
Which food is richer in vitamins?
Clam
Clam is relatively richer in vitamins

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. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/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.