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Ravioli vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between ravioli and chard raw?

  • Chard raw has more vitamin K, vitamin A, vitamin C, magnesium, iron, manganese, and vitamin E than ravioli.
  • Chard raw's daily need coverage for vitamin K is 690% higher.
  • Chard raw has 3 times less vitamin B3 than ravioli. Ravioli has 1.06mg of vitamin B3, while chard raw has 0.4mg.

We used Ravioli, cheese-filled, canned and Chard, swiss, raw types in this comparison.

Infographic

Ravioli vs Chard raw 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 11% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more SeleniumSelenium +288.9%
Contains more MagnesiumMagnesium +440%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +63.4%
Contains more IronIron +143.2%
Contains more CopperCopper +26.1%
Contains less SodiumSodium -30.4%
Contains more ManganeseManganese +108%
~equal in Zinc ~0.36mg
~equal in Phosphorus ~46mg

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% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +85%
Contains more Vitamin B3Vitamin B3 +165%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2960%
Contains more Vitamin EVitamin E +122.4%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin KVitamin K +35987%
Contains more CholineCholine +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.099mg

All nutrients comparison - raw data values

Nutrient Ravioli Chard raw DV% diff.
Vitamin K 2.3µg 830µg 690%
Vitamin C 0mg 30mg 33%
Vitamin A 10µg 306µg 33%
Magnesium 15mg 81mg 16%
Iron 0.74mg 1.8mg 13%
Manganese 0.176mg 0.366mg 8%
Vitamin E 0.85mg 1.89mg 7%
Selenium 3.5µg 0.9µg 5%
Sodium 306mg 213mg 4%
Vitamin B3 1.06mg 0.4mg 4%
Potassium 232mg 379mg 4%
Copper 0.142mg 0.179mg 4%
Calories 77kcal 19kcal 3%
Saturated fat 0.723g 0.03g 3%
Vitamin B1 0.074mg 0.04mg 3%
Carbs 13.64g 3.74g 3%
Folate 20µg 14µg 2%
Vitamin B5 0.272mg 0.172mg 2%
Calcium 33mg 51mg 2%
Fats 1.45g 0.2g 2%
Choline 9.5mg 18mg 2%
Polyunsaturated fat 0.182g 0.07g 1%
Monounsaturated fat 0.418g 0.04g 1%
Vitamin B12 0.03µg 0µg 1%
Phosphorus 50mg 46mg 1%
Vitamin B2 0.08mg 0.09mg 1%
Protein 2.48g 1.8g 1%
Cholesterol 3mg 0mg 1%
Fiber 1.3g 1.6g 1%
Net carbs 12.34g 2.14g N/A
Sugar 3.72g 1.1g N/A
Zinc 0.36mg 0.36mg 0%
Vitamin B6 0.102mg 0.099mg 0%
Tryptophan 0.017mg 0%
Threonine 0.083mg 0%
Isoleucine 0.147mg 0%
Leucine 0.13mg 0%
Lysine 0.099mg 0%
Methionine 0.019mg 0%
Phenylalanine 0.11mg 0%
Valine 0.11mg 0%
Histidine 0.036mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +37.8%
Contains more FatsFats +625%
Contains more CarbsCarbs +264.7%
Contains more WaterWater +14.5%
~equal in Other ~1.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +945%
Contains more Poly. FatPolyunsaturated fat +160%
Contains less Sat. FatSaturated fat -95.9%

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
  2. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.