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  6. Ravioli vs. Pumpkin seeds

Ravioli vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between ravioli and pumpkin seeds

  • Ravioli has less zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.
  • Ravioli has 17 times more sodium than pumpkin seeds. Ravioli has 306mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Ravioli, cheese-filled, canned and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Ravioli vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +296.1%
Contains more IronIron +347.3%
Contains more CopperCopper +385.9%
Contains more ZincZinc +2761.1%
Contains more PhosphorusPhosphorus +84%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +181.8%

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.
Ravioli
Ravioli
11
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +117.6%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +270.6%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B6Vitamin B6 +175.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +122.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ravioli Pumpkin seeds DV% diff.
Zinc 0.36mg 10.3mg 90%
Fiber 1.3g 18.4g 68%
Copper 0.142mg 0.69mg 61%
Magnesium 15mg 262mg 59%
Polyunsaturated fat 0.182g 8.844g 58%
Protein 2.48g 18.55g 32%
Iron 0.74mg 3.31mg 32%
Fats 1.45g 19.4g 28%
Potassium 232mg 919mg 20%
Calories 77kcal 446kcal 18%
Monounsaturated fat 0.418g 6.032g 14%
Manganese 0.176mg 0.496mg 14%
Saturated fat 0.723g 3.67g 13%
Carbs 13.64g 53.75g 13%
Sodium 306mg 18mg 13%
Phosphorus 50mg 92mg 6%
Vitamin E 0.85mg 6%
Selenium 3.5µg 6%
Vitamin B3 1.06mg 0.286mg 5%
Vitamin B6 0.102mg 0.037mg 5%
Vitamin B5 0.272mg 0.056mg 4%
Folate 20µg 9µg 3%
Vitamin B1 0.074mg 0.034mg 3%
Vitamin B2 0.08mg 0.052mg 2%
Vitamin K 2.3µg 2%
Calcium 33mg 55mg 2%
Choline 9.5mg 2%
Cholesterol 3mg 0mg 1%
Vitamin A 10µg 3µg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 12.34g 35.35g N/A
Sugar 3.72g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +1698%
Contains more ProteinProtein +648%
Contains more FatsFats +1237.9%
Contains more CarbsCarbs +294.1%
Contains more OtherOther +150%

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +1343.1%
Contains more Poly. FatPolyunsaturated fat +4759.3%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.