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Ravioli vs. Goat cheese — In-Depth Nutrition Comparison

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What are the main differences between ravioli and goat cheese?

  • Ravioli is richer in fiber, while goat cheese is higher in copper, phosphorus, vitamin B2, calcium, vitamin A, iron, and vitamin B12.
  • Goat cheese's daily need coverage for saturated fat is 100% higher.
  • Ravioli is lower in cholesterol.
  • Ravioli has a higher glycemic index (39) than goat cheese (0).

We used Ravioli, cheese-filled, canned and Cheese, goat, semisoft type types in this comparison.

Infographic

Ravioli vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +46.8%
Contains less SodiumSodium -26.3%
Contains more ManganeseManganese +89.2%
Contains more MagnesiumMagnesium +93.3%
Contains more CalciumCalcium +803%
Contains more IronIron +118.9%
Contains more CopperCopper +297.2%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +650%
~equal in Selenium ~3.8µg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +226.9%
Contains more Vitamin B5Vitamin B5 +43.2%
Contains more Vitamin B6Vitamin B6 +70%
Contains more FolateFolate +900%
Contains more Vitamin AVitamin A +3970%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +745%
Contains more Vitamin B12Vitamin B12 +633.3%
Contains more CholineCholine +62.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.072mg
~equal in Vitamin B3 ~1.148mg
~equal in Vitamin K ~2.5µg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +11266.7%
Contains more WaterWater +77.7%
Contains more ProteinProtein +770.2%
Contains more FatsFats +1957.9%
Contains more OtherOther +93.4%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +1528.7%
Contains more Poly. FatPolyunsaturated fat +289.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ravioli Goat cheese DV% diff.
Saturated fat 0.723g 20.639g 91%
Copper 0.142mg 0.564mg 47%
Vitamin B2 0.08mg 0.676mg 46%
Phosphorus 50mg 375mg 46%
Fats 1.45g 29.84g 44%
Vitamin A 10µg 407µg 44%
Protein 2.48g 21.58g 38%
Calcium 33mg 298mg 27%
Cholesterol 3mg 79mg 25%
Monounsaturated fat 0.418g 6.808g 16%
Calories 77kcal 364kcal 14%
Iron 0.74mg 1.62mg 11%
Vitamin B12 0.03µg 0.22µg 8%
Fiber 1.3g 0g 5%
Folate 20µg 2µg 5%
Sodium 306mg 415mg 5%
Carbs 13.64g 0.12g 5%
Vitamin E 0.85mg 0.26mg 4%
Manganese 0.176mg 0.093mg 4%
Polyunsaturated fat 0.182g 0.709g 4%
Magnesium 15mg 29mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin B6 0.102mg 0.06mg 3%
Zinc 0.36mg 0.66mg 3%
Potassium 232mg 158mg 2%
Vitamin B5 0.272mg 0.19mg 2%
Choline 9.5mg 15.4mg 1%
Selenium 3.5µg 3.8µg 1%
Vitamin B3 1.06mg 1.148mg 1%
Net carbs 12.34g 0.12g N/A
Sugar 3.72g 0.12g N/A
Vitamin B1 0.074mg 0.072mg 0%
Vitamin K 2.3µg 2.5µg 0%
Tryptophan 0.227mg 0%
Threonine 0.805mg 0%
Isoleucine 0.893mg 0%
Leucine 1.861mg 0%
Lysine 1.549mg 0%
Methionine 0.575mg 0%
Phenylalanine 0.859mg 0%
Valine 1.485mg 0%
Histidine 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Goat cheese
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
32%
Goat cheese
Minerals Daily Need Coverage Score
23%
Ravioli
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 76mg)
Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 109mg)
Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 19.916g)
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 3.6g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 39)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $1)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.