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Club sandwich vs. Ravioli — In-Depth Nutrition Comparison

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Significant differences between Club sandwich and Ravioli

  • The amount of Selenium, Vitamin B3, Phosphorus, Vitamin B12, Vitamin B6, Vitamin B5, and Zinc in Club sandwich is higher than in Ravioli.
  • Club sandwich covers your daily Selenium needs 39% more than Ravioli.
  • Ravioli has 16 times less Vitamin B12 than Club sandwich. Club sandwich has 0.47µg of Vitamin B12, while Ravioli has 0.03µg.
  • Ravioli contains less Cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise and Ravioli, cheese-filled, canned.

Infographic

Club sandwich 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.
Contains more Calcium +187.9%
Contains more Iron +85.1%
Contains more Magnesium +113.3%
Contains more Phosphorus +330%
Contains more Zinc +272.2%
Contains more Selenium +608.6%
Contains less Sodium -51.4%
Contains more Copper +59.6%
Equal in Potassium - 232
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 29% 52% 23% 93% 20% 83% 37% 30% 0% 136%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 28% 11% 22% 21% 40% 10% 48% 23% 20%
Contains more Calcium +187.9%
Contains more Iron +85.1%
Contains more Magnesium +113.3%
Contains more Phosphorus +330%
Contains more Zinc +272.2%
Contains more Selenium +608.6%
Contains less Sodium -51.4%
Contains more Copper +59.6%
Equal in Potassium - 232

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.
:
Contains more Vitamin A +73.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +132.4%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +425.9%
Contains more Vitamin B5 +203.7%
Contains more Vitamin B6 +190.2%
Contains more Folate +55%
Contains more Vitamin B12 +1466.7%
Contains more Vitamin K +278.3%
Contains more Vitamin E +39.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 13% 3% 15% 43% 43% 105% 50% 69% 24% 59% 22%
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 +73.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +132.4%
Contains more Vitamin B2 +132.5%
Contains more Vitamin B3 +425.9%
Contains more Vitamin B5 +203.7%
Contains more Vitamin B6 +190.2%
Contains more Folate +55%
Contains more Vitamin B12 +1466.7%
Contains more Vitamin K +278.3%
Contains more Vitamin E +39.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +593.1%
Contains more Fats +455.2%
Contains more Carbs +45.7%
Contains more Other +55.9%
Contains more Water +54.1%
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 Protein +593.1%
Contains more Fats +455.2%
Contains more Carbs +45.7%
Contains more Other +55.9%
Contains more Water +54.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +605.5%
Contains more Polyunsaturated fat +933%
Contains less Saturated Fat -76.7%
39% 37% 24%
Saturated Fat: 3.109 g
Monounsaturated Fat: 2.949 g
Polyunsaturated fat: 1.88 g
55% 32% 14%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.418 g
Polyunsaturated fat: 0.182 g
Contains more Monounsaturated Fat +605.5%
Contains more Polyunsaturated fat +933%
Contains less Saturated Fat -76.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Club sandwich Ravioli
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Club sandwich Ravioli Opinion
Net carbs 18.67g 12.34g Club sandwich
Protein 17.19g 2.48g Club sandwich
Fats 8.05g 1.45g Club sandwich
Carbs 19.87g 13.64g Club sandwich
Calories 220kcal 77kcal Club sandwich
Sugar 4.68g 3.72g Ravioli
Fiber 1.2g 1.3g Ravioli
Calcium 95mg 33mg Club sandwich
Iron 1.37mg 0.74mg Club sandwich
Magnesium 32mg 15mg Club sandwich
Phosphorus 215mg 50mg Club sandwich
Potassium 226mg 232mg Ravioli
Sodium 630mg 306mg Ravioli
Zinc 1.34mg 0.36mg Club sandwich
Copper 0.089mg 0.142mg Ravioli
Manganese 0.176mg Ravioli
Selenium 24.8µg 3.5µg Club sandwich
Vitamin A 359IU 207IU Club sandwich
Vitamin A RAE 35µg 10µg Club sandwich
Vitamin E 0.61mg 0.85mg Ravioli
Vitamin D 5IU 0IU Club sandwich
Vitamin D 0.1µg 0µg Club sandwich
Vitamin C 4.4mg 0mg Club sandwich
Vitamin B1 0.172mg 0.074mg Club sandwich
Vitamin B2 0.186mg 0.08mg Club sandwich
Vitamin B3 5.575mg 1.06mg Club sandwich
Vitamin B5 0.826mg 0.272mg Club sandwich
Vitamin B6 0.296mg 0.102mg Club sandwich
Folate 31µg 20µg Club sandwich
Vitamin B12 0.47µg 0.03µg Club sandwich
Vitamin K 8.7µg 2.3µg Club sandwich
Cholesterol 46mg 3mg Ravioli
Trans Fat 0.071g Ravioli
Saturated Fat 3.109g 0.723g Ravioli
Omega-3 - DHA 0.007g 0g Club sandwich
Omega-3 - EPA 0.004g 0g Club sandwich
Omega-3 - DPA 0.004g 0g Club sandwich
Monounsaturated Fat 2.949g 0.418g Club sandwich
Polyunsaturated fat 1.88g 0.182g Club sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Club sandwich 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
39%
Club sandwich
13%
Ravioli
Minerals Daily Need Coverage Score
50%
Club sandwich
23%
Ravioli

Comparison summary

Which food is lower in Sugar?
Ravioli
Ravioli is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 324mg)
Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 43mg)
Which food is lower in Saturated Fat?
Ravioli
Ravioli is lower in Saturated Fat (difference - 2.386g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 39)
Which food is cheaper?
Club sandwich
Club sandwich is cheaper (difference - $3)
Which food is richer in minerals?
Club sandwich
Club sandwich is relatively richer in minerals
Which food is richer in vitamins?
Club sandwich
Club sandwich 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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.