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Golden Grahams Cereal vs. Ravioli — In-Depth Nutrition Comparison

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The main differences between golden Grahams Cereal and ravioli

  • Golden Grahams Cereal is richer than ravioli in vitamin B12, iron, vitamin B6, zinc, vitamin B2, vitamin B3, vitamin B1, folate, manganese, and calcium.
  • Daily need coverage for vitamin B12 for golden Grahams Cereal is 199% higher.
  • Golden Grahams Cereal contains 34 times more zinc than ravioli. Golden Grahams Cereal contains 12.1mg of zinc, while ravioli contains 0.36mg.
  • Ravioli has a lower glycemic index than golden Grahams Cereal.

Food types used in this article are Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS and Ravioli, cheese-filled, canned.

Infographic

Golden Grahams Cereal 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 19% 97% 18% 544% 69% 330% 55% 101% 241% 31%
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 +73.3%
Contains more CalciumCalcium +878.8%
Contains more IronIron +1859.5%
Contains more CopperCopper +45.1%
Contains more ZincZinc +3261.1%
Contains more PhosphorusPhosphorus +158%
Contains more ManganeseManganese +950%
Contains more SeleniumSelenium +60%
Contains more PotassiumPotassium +12.6%
Contains less SodiumSodium -60.4%

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 65% 157% 13% 48% 300% 323% 302% 20% 372% 600% 5% 242% 8.3%
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 +4620%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1521.6%
Contains more Vitamin B2Vitamin B2 +1650%
Contains more Vitamin B3Vitamin B3 +1418.9%
Contains more Vitamin B5Vitamin B5 +24.3%
Contains more Vitamin B6Vitamin B6 +1481.4%
Contains more Vitamin B12Vitamin B12 +15900%
Contains more FolateFolate +1515%
Contains more CholineCholine +60%
Contains more Vitamin EVitamin E +32.8%
Contains more Vitamin KVitamin K +15%

All nutrients comparison - raw data values

Nutrient Golden Grahams Cereal Ravioli DV% diff.
Vitamin B12 4.8µg 0.03µg 199%
Iron 14.5mg 0.74mg 172%
Vitamin B6 1.613mg 0.102mg 116%
Zinc 12.1mg 0.36mg 107%
Vitamin B2 1.4mg 0.08mg 102%
Vitamin B3 16.1mg 1.06mg 94%
Vitamin B1 1.2mg 0.074mg 94%
Folate 323µg 20µg 76%
Manganese 1.848mg 0.176mg 73%
Vitamin A 472µg 10µg 51%
Calcium 323mg 33mg 29%
Carbs 85.1g 13.64g 24%
Vitamin C 19.4mg 0mg 22%
Sodium 772mg 306mg 20%
Fiber 5.6g 1.3g 17%
Vitamin D 129IU 0IU 16%
Vitamin D 3.2µg 0µg 16%
Calories 374kcal 77kcal 15%
Phosphorus 129mg 50mg 11%
Copper 0.206mg 0.142mg 7%
Protein 5.3g 2.48g 6%
Polyunsaturated fat 1g 0.182g 5%
Selenium 5.6µg 3.5µg 4%
Magnesium 26mg 15mg 3%
Fats 3.2g 1.45g 3%
Monounsaturated fat 1.6g 0.418g 3%
Potassium 206mg 232mg 1%
Vitamin E 0.64mg 0.85mg 1%
Cholesterol 0mg 3mg 1%
Choline 15.2mg 9.5mg 1%
Saturated fat 0.4g 0.723g 1%
Vitamin B5 0.338mg 0.272mg 1%
Net carbs 79.5g 12.34g N/A
Sugar 35g 3.72g N/A
Vitamin K 2µg 2.3µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 3% 85% 2% 4%
Protein: 5.3 g
Fats: 3.2 g
Carbs: 85.1 g
Water: 2.2 g
Other: 4.2 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 +113.7%
Contains more FatsFats +120.7%
Contains more CarbsCarbs +523.9%
Contains more OtherOther +176.3%
Contains more WaterWater +3577.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 53% 33%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 1.6 g
Polyunsaturated fat: Poly. Fat 1 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 -44.7%
Contains more Mono. FatMonounsaturated fat +282.8%
Contains more Poly. FatPolyunsaturated fat +449.5%

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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. 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.