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  6. Graham cracker vs. Ravioli

Graham cracker vs. Ravioli — In-Depth Nutrition Comparison

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Important differences between graham cracker and ravioli

  • Ravioli has less iron, manganese, vitamin B3, phosphorus, vitamin B2, folate, vitamin B1, vitamin K, and fiber.
  • Graham cracker's daily need coverage for iron is 38% more.
  • Graham cracker has 6 times more vitamin K than ravioli. Graham cracker has 14.3µg of vitamin K, while ravioli has 2.3µg.
  • Ravioli is lower in sodium.
  • Graham cracker has a higher glycemic index than ravioli.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Ravioli, cheese-filled, canned.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +166.7%
Contains more CalciumCalcium +133.3%
Contains more IronIron +410.8%
Contains more CopperCopper +19.7%
Contains more ZincZinc +166.7%
Contains more PhosphorusPhosphorus +270%
Contains more ManganeseManganese +479%
Contains more SeleniumSelenium +80%
Contains more PotassiumPotassium +36.5%
Contains less SodiumSodium -33.3%

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +77.6%
Contains more Vitamin B1Vitamin B1 +258.1%
Contains more Vitamin B2Vitamin B2 +296.3%
Contains more Vitamin B3Vitamin B3 +318.8%
Contains more Vitamin B5Vitamin B5 +54.4%
Contains more Vitamin B6Vitamin B6 +52.9%
Contains more Vitamin KVitamin K +521.7%
Contains more FolateFolate +355%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +61%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Graham cracker Ravioli DV% diff.
Iron 3.78mg 0.74mg 38%
Manganese 1.019mg 0.176mg 37%
Polyunsaturated fat 5.388g 0.182g 35%
Carbs 77.66g 13.64g 21%
Vitamin B3 4.439mg 1.06mg 21%
Phosphorus 185mg 50mg 19%
Starch 46.56g 19%
Folate 91µg 20µg 18%
Vitamin B2 0.317mg 0.08mg 18%
Calories 430kcal 77kcal 18%
Vitamin B1 0.265mg 0.074mg 16%
Fats 10.6g 1.45g 14%
Vitamin K 14.3µg 2.3µg 10%
Protein 6.69g 2.48g 8%
Fiber 3.4g 1.3g 8%
Sodium 459mg 306mg 7%
Magnesium 40mg 15mg 6%
Selenium 6.3µg 3.5µg 5%
Monounsaturated fat 2.509g 0.418g 5%
Zinc 0.96mg 0.36mg 5%
Vitamin E 1.51mg 0.85mg 4%
Calcium 77mg 33mg 4%
Vitamin B6 0.156mg 0.102mg 4%
Saturated fat 1.633g 0.723g 4%
Copper 0.17mg 0.142mg 3%
Vitamin B5 0.42mg 0.272mg 3%
Potassium 170mg 232mg 2%
Vitamin A 0µg 10µg 1%
Cholesterol 0mg 3mg 1%
Vitamin B12 0µg 0.03µg 1%
Fructose 0.99g 1%
Choline 5.9mg 9.5mg 1%
Net carbs 74.26g 12.34g N/A
Sugar 24.85g 3.72g N/A
Trans fat 0.055g N/A
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +169.8%
Contains more FatsFats +631%
Contains more CarbsCarbs +469.4%
Contains more WaterWater +2286.7%
~equal in Other ~1.52g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +500.2%
Contains more Poly. FatPolyunsaturated fat +2860.4%
Contains less Sat. FatSaturated fat -55.7%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.