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Ravioli vs. Plum — In-Depth Nutrition Comparison

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How are ravioli and plums different?

  • Ravioli has more copper, iron, selenium, vitamin B6, and manganese; however, plums are richer in vitamin C.
  • Ravioli covers your daily need for sodium, 13% more than plums.
  • Plums contain less sodium.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of ravioli is 39.

Ravioli, cheese-filled, canned and Plums, raw types were used in this article.

Infographic

Ravioli vs Plum 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%
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +47.8%
Contains more IronIron +335.3%
Contains more CopperCopper +149.1%
Contains more ZincZinc +260%
Contains more PhosphorusPhosphorus +212.5%
Contains more ManganeseManganese +238.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B1Vitamin B1 +164.3%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin B5Vitamin B5 +101.5%
Contains more Vitamin B6Vitamin B6 +251.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin KVitamin K +178.3%
~equal in Vitamin D ~0µg

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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +254.3%
Contains more FatsFats +417.9%
Contains more CarbsCarbs +19.4%
Contains more OtherOther +310.8%
~equal in Water ~87.23g

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
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +211.9%
Contains more Poly. FatPolyunsaturated fat +313.6%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ravioli Plum
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Ravioli Plum DV% diff.
Sodium 306mg 0mg 13%
Vitamin C 0mg 9.5mg 11%
Copper 0.142mg 0.057mg 9%
Iron 0.74mg 0.17mg 7%
Vitamin B6 0.102mg 0.029mg 6%
Selenium 3.5µg 0µg 6%
Phosphorus 50mg 16mg 5%
Manganese 0.176mg 0.052mg 5%
Fructose 3.07g 4%
Folate 20µg 5µg 4%
Vitamin B3 1.06mg 0.417mg 4%
Vitamin B2 0.08mg 0.026mg 4%
Protein 2.48g 0.7g 4%
Vitamin E 0.85mg 0.26mg 4%
Vitamin B1 0.074mg 0.028mg 4%
Vitamin B5 0.272mg 0.135mg 3%
Saturated fat 0.723g 0.017g 3%
Vitamin K 2.3µg 6.4µg 3%
Calcium 33mg 6mg 3%
Zinc 0.36mg 0.1mg 2%
Fats 1.45g 0.28g 2%
Calories 77kcal 46kcal 2%
Magnesium 15mg 7mg 2%
Potassium 232mg 157mg 2%
Cholesterol 3mg 0mg 1%
Vitamin A 10µg 17µg 1%
Carbs 13.64g 11.42g 1%
Monounsaturated fat 0.418g 0.134g 1%
Polyunsaturated fat 0.182g 0.044g 1%
Vitamin B12 0.03µg 0µg 1%
Choline 9.5mg 1.9mg 1%
Net carbs 12.34g 10.02g N/A
Sugar 3.72g 9.92g N/A
Fiber 1.3g 1.4g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Plum
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
11%
Ravioli
8%
Plum
Minerals Daily Need Coverage Score
23%
Ravioli
6%
Plum

Comparison summary

Which food is lower in Sugar?
Ravioli
Ravioli is lower in Sugar (difference - 6.2g)
Which food is lower in glycemic index?
Ravioli
Ravioli is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Ravioli
Ravioli is relatively richer in minerals
Which food is richer in vitamins?
Ravioli
Ravioli is relatively richer in vitamins
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.706g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.5)

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.