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Ravioli vs. Pomegranate — In-Depth Nutrition Comparison

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A recap on differences between ravioli and pomegranate

  • Ravioli is higher in iron and selenium, yet pomegranate is higher in vitamin K, vitamin C, and fiber.
  • Ravioli covers your daily sodium needs 13% more than pomegranate.
  • Ravioli contains 7 times more selenium than pomegranate. While ravioli contains 3.5µg of selenium, pomegranate contains only 0.5µg.
  • The amount of sodium in pomegranate is lower.

Food varieties used in this article are Ravioli, cheese-filled, canned and Pomegranates, raw.

Infographic

Ravioli vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +230%
Contains more IronIron +146.7%
Contains more PhosphorusPhosphorus +38.9%
Contains more ManganeseManganese +47.9%
Contains more SeleniumSelenium +600%
Contains more CopperCopper +11.3%
Contains less SodiumSodium -99%
~equal in Potassium ~236mg
~equal in Zinc ~0.35mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.7%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B6Vitamin B6 +36%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +38.6%
Contains more Vitamin KVitamin K +613%
Contains more FolateFolate +90%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg

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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +48.5%
Contains more FatsFats +23.9%
Contains more OtherOther +186.8%
Contains more CarbsCarbs +37.1%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +349.5%
Contains more Poly. FatPolyunsaturated fat +130.4%
Contains less Sat. FatSaturated fat -83.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ravioli Pomegranate
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 Pomegranate DV% diff.
Sodium 306mg 3mg 13%
Vitamin K 2.3µg 16.4µg 12%
Fiber 1.3g 4g 11%
Vitamin C 0mg 10.2mg 11%
Iron 0.74mg 0.3mg 6%
Vitamin B3 1.06mg 0.293mg 5%
Folate 20µg 38µg 5%
Selenium 3.5µg 0.5µg 5%
Saturated fat 0.723g 0.12g 3%
Carbs 13.64g 18.7g 2%
Calcium 33mg 10mg 2%
Vitamin B2 0.08mg 0.053mg 2%
Vitamin B6 0.102mg 0.075mg 2%
Copper 0.142mg 0.158mg 2%
Vitamin B5 0.272mg 0.377mg 2%
Phosphorus 50mg 36mg 2%
Protein 2.48g 1.67g 2%
Vitamin E 0.85mg 0.6mg 2%
Manganese 0.176mg 0.119mg 2%
Vitamin B12 0.03µg 0µg 1%
Monounsaturated fat 0.418g 0.093g 1%
Polyunsaturated fat 0.182g 0.079g 1%
Vitamin B1 0.074mg 0.067mg 1%
Vitamin A 10µg 0µg 1%
Magnesium 15mg 12mg 1%
Cholesterol 3mg 0mg 1%
Calories 77kcal 83kcal 0%
Fats 1.45g 1.17g 0%
Net carbs 12.34g 14.7g N/A
Potassium 232mg 236mg 0%
Sugar 3.72g 13.67g N/A
Zinc 0.36mg 0.35mg 0%
Choline 9.5mg 7.6mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
23%
Ravioli
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Ravioli
Ravioli is lower in Sugar (difference - 9.95g)
Which food is lower in glycemic index?
Ravioli
Ravioli is lower in glycemic index (difference - 39)
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?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 303mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 0.603g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.