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  6. Ravioli vs. Marrow-stem Kale

Ravioli vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Significant differences between ravioli and marrow-stem Kale

  • Ravioli has more copper; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, manganese, calcium, fiber, and vitamin E.
  • Marrow-stem Kale covers your daily vitamin K needs 362% more than ravioli.
  • Marrow-stem Kale has 18 times less sodium than ravioli. Ravioli has 306mg of sodium, while marrow-stem Kale has 17mg.

Specific food types used in this comparison are Ravioli, cheese-filled, canned and Collards, raw.

Infographic

Ravioli vs Marrow-stem Kale 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 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more IronIron +57.4%
Contains more CopperCopper +208.7%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +169.2%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +603%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +273.9%
~equal in Potassium ~213mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +37%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2410%
Contains more Vitamin EVitamin E +165.9%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more Vitamin KVitamin K +18904.3%
Contains more FolateFolate +545%
Contains more CholineCholine +144.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg

All nutrients comparison - raw data values

Nutrient Ravioli Marrow-stem Kale DV% diff.
Vitamin K 2.3µg 437.1µg 362%
Vitamin C 0mg 35.3mg 39%
Vitamin A 10µg 251µg 27%
Folate 20µg 129µg 27%
Manganese 0.176mg 0.658mg 21%
Calcium 33mg 232mg 20%
Sodium 306mg 17mg 13%
Fiber 1.3g 4g 11%
Copper 0.142mg 0.046mg 11%
Vitamin E 0.85mg 2.26mg 9%
Vitamin B6 0.102mg 0.165mg 5%
Selenium 3.5µg 1.3µg 4%
Phosphorus 50mg 25mg 4%
Vitamin B2 0.08mg 0.13mg 4%
Iron 0.74mg 0.47mg 3%
Magnesium 15mg 27mg 3%
Carbs 13.64g 5.42g 3%
Saturated fat 0.723g 0.055g 3%
Vitamin B3 1.06mg 0.742mg 2%
Choline 9.5mg 23.2mg 2%
Calories 77kcal 32kcal 2%
Vitamin B1 0.074mg 0.054mg 2%
Protein 2.48g 3.02g 1%
Zinc 0.36mg 0.21mg 1%
Vitamin B12 0.03µg 0µg 1%
Potassium 232mg 213mg 1%
Cholesterol 3mg 0mg 1%
Fats 1.45g 0.61g 1%
Monounsaturated fat 0.418g 0.03g 1%
Net carbs 12.34g 1.42g N/A
Sugar 3.72g 0.46g N/A
Vitamin B5 0.272mg 0.267mg 0%
Polyunsaturated fat 0.182g 0.201g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more FatsFats +137.7%
Contains more CarbsCarbs +151.7%
Contains more OtherOther +14.3%
Contains more ProteinProtein +21.8%
Contains more WaterWater +10.8%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +1293.3%
Contains less Sat. FatSaturated fat -92.4%
Contains more Poly. FatPolyunsaturated fat +10.4%

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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
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.