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Dried fruit vs. Ravioli — In-Depth Nutrition Comparison

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Differences between dried fruit and ravioli

  • Ravioli contains less vitamin A, potassium, fiber, iron, vitamin E, copper, and vitamin B3 than dried fruit.
  • Dried fruit's daily need coverage for vitamin A is 68% higher.
  • Ravioli contains 6 times less fiber than dried fruit. Dried fruit contains 7.3g of fiber, while ravioli contains 1.3g.
  • The amount of sodium in dried fruit is lower.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Ravioli, cheese-filled, canned.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +113.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +400.9%
Contains more IronIron +259.5%
Contains more CopperCopper +141.5%
Contains more PhosphorusPhosphorus +42%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +33.5%
Contains more SeleniumSelenium +59.1%
~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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +1700%
Contains more Vitamin EVitamin E +409.4%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B5Vitamin B5 +89.7%
Contains more Vitamin B6Vitamin B6 +40.2%
Contains more Vitamin KVitamin K +34.8%
Contains more CholineCholine +46.3%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.08mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +36.7%
Contains more CarbsCarbs +359.2%
Contains more OtherOther +69.1%
Contains more FatsFats +184.3%
Contains more WaterWater +161.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -97.6%
Contains more Mono. FatMonounsaturated fat +464.9%
Contains more Poly. FatPolyunsaturated fat +145.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Ravioli
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Dried fruit Ravioli DV% diff.
Potassium 1162mg 232mg 27%
Fiber 7.3g 1.3g 24%
Iron 2.66mg 0.74mg 24%
Vitamin E 4.33mg 0.85mg 23%
Copper 0.343mg 0.142mg 22%
Vitamin A 180µg 10µg 19%
Fructose 12.47g 16%
Carbs 62.64g 13.64g 16%
Sodium 10mg 306mg 13%
Vitamin B3 2.589mg 1.06mg 10%
Calories 241kcal 77kcal 8%
Vitamin B5 0.516mg 0.272mg 5%
Vitamin B1 0.015mg 0.074mg 5%
Magnesium 32mg 15mg 4%
Vitamin B6 0.143mg 0.102mg 3%
Phosphorus 71mg 50mg 3%
Saturated fat 0.017g 0.723g 3%
Folate 10µg 20µg 3%
Manganese 0.235mg 0.176mg 3%
Selenium 2.2µg 3.5µg 2%
Protein 3.39g 2.48g 2%
Calcium 55mg 33mg 2%
Polyunsaturated fat 0.074g 0.182g 1%
Monounsaturated fat 0.074g 0.418g 1%
Choline 13.9mg 9.5mg 1%
Vitamin K 3.1µg 2.3µg 1%
Vitamin B12 0µg 0.03µg 1%
Fats 0.51g 1.45g 1%
Cholesterol 0mg 3mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 12.34g N/A
Sugar 53.44g 3.72g N/A
Zinc 0.39mg 0.36mg 0%
Starch 0.35g 0%
Vitamin B2 0.074mg 0.08mg 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
24%
Dried fruit
11%
Ravioli
Minerals Daily Need Coverage Score
44%
Dried fruit
23%
Ravioli

Comparison summary

Which food is lower in Sugar?
Ravioli
Ravioli is lower in Sugar (difference - 49.72g)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 296mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 0.706g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 8)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $1)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.