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Ravioli vs. Pacific saury raw — In-Depth Nutrition Comparison

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Differences between ravioli and pacific saury raw

  • Ravioli has more copper, while pacific saury raw has more vitamin B12, phosphorus, selenium, vitamin D, choline, vitamin B5, and vitamin B3.
  • Pacific saury raw's daily need coverage for vitamin B12 is 82% higher.
  • Pacific saury raw contains 8 times less sodium than ravioli. Ravioli contains 306mg of sodium, while pacific saury raw contains 39mg.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of ravioli is 39.

The food types used in this comparison are Ravioli, cheese-filled, canned and Fish, pike, northern, raw.

Infographic

Ravioli vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +34.5%
Contains more CopperCopper +178.4%
Contains more MagnesiumMagnesium +106.7%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +11.6%
Contains more ZincZinc +86.1%
Contains more PhosphorusPhosphorus +340%
Contains less SodiumSodium -87.3%
Contains more ManganeseManganese +36.4%
Contains more SeleniumSelenium +260%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +27%
Contains more Vitamin KVitamin K +2200%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +117%
Contains more Vitamin B5Vitamin B5 +175.7%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin B12Vitamin B12 +6566.7%
Contains more CholineCholine +584.2%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +110.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +34.5%
Contains more ProteinProtein +676.6%
~equal in Water ~78.92g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +166.2%
Contains less Sat. FatSaturated fat -83.7%
Contains more Poly. FatPolyunsaturated fat +11%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ravioli Pacific saury raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat 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 Pacific saury raw DV% diff.
Vitamin B12 0.03µg 2µg 82%
Protein 2.48g 19.26g 34%
Phosphorus 50mg 220mg 24%
Selenium 3.5µg 12.6µg 17%
Vitamin D 0µg 2.5µg 13%
Cholesterol 3mg 39mg 12%
Vitamin D 0IU 99IU 12%
Sodium 306mg 39mg 12%
Vitamin B5 0.272mg 0.75mg 10%
Choline 9.5mg 65mg 10%
Copper 0.142mg 0.051mg 10%
Vitamin B3 1.06mg 2.3mg 8%
Fiber 1.3g 0g 5%
Carbs 13.64g 0g 5%
Vitamin E 0.85mg 0.2mg 4%
Magnesium 15mg 31mg 4%
Vitamin C 0mg 3.8mg 4%
Zinc 0.36mg 0.67mg 3%
Manganese 0.176mg 0.24mg 3%
Saturated fat 0.723g 0.118g 3%
Iron 0.74mg 0.55mg 2%
Calcium 33mg 57mg 2%
Vitamin K 2.3µg 0.1µg 2%
Folate 20µg 15µg 1%
Monounsaturated fat 0.418g 0.157g 1%
Calories 77kcal 88kcal 1%
Vitamin B1 0.074mg 0.058mg 1%
Vitamin B6 0.102mg 0.117mg 1%
Vitamin B2 0.08mg 0.063mg 1%
Vitamin A 10µg 21µg 1%
Potassium 232mg 259mg 1%
Fats 1.45g 0.69g 1%
Net carbs 12.34g 0g N/A
Sugar 3.72g 0g N/A
Polyunsaturated fat 0.182g 0.202g 0%
Tryptophan 0.216mg 0%
Threonine 0.844mg 0%
Isoleucine 0.887mg 0%
Leucine 1.565mg 0%
Lysine 1.768mg 0%
Methionine 0.57mg 0%
Phenylalanine 0.752mg 0%
Valine 0.992mg 0%
Histidine 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
23%
Ravioli
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 267mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 0.605g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 39)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw 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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.