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  6. Ravioli vs. Pupusas

Ravioli vs. Pupusas — In-Depth Nutrition Comparison

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How are Ravioli and Pupusas different?

  • Ravioli is higher in Copper, however, Pupusas are richer in Selenium, Phosphorus, Zinc, Vitamin B12, Vitamin B6, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Selenium from Pupusas is 26% higher.
  • Ravioli contains 2 times more Copper than Pupusas. While Ravioli contains 0.142mg of Copper, Pupusas contain only 0.065mg.
  • Ravioli has less Saturated Fat.

Ravioli, cheese-filled, canned and Restaurant, Latino, pupusas del cerdo (pupusas, pork) are the varieties used in this article.

Infographic

Ravioli vs Pupusas 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.
Ravioli
Ravioli
3
:
7
Pupusas
Pupusas
Contains less Sodium -28.2%
Contains more Copper +118.5%
Contains more Manganese +10.7%
Contains more Calcium +48.5%
Contains more Iron +36.5%
Contains more Magnesium +153.3%
Contains more Phosphorus +224%
Contains more Zinc +350%
Contains more Selenium +408.6%
Equal in Potassium - 255
Equal in Manganese - 0.159
Ravioli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 28% 11% 22% 21% 40% 10% 48% 23% 20%
Pupusas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 38% 28% 70% 23% 56% 45% 22% 21% 98%
Contains less Sodium -28.2%
Contains more Copper +118.5%
Contains more Manganese +10.7%
Contains more Calcium +48.5%
Contains more Iron +36.5%
Contains more Magnesium +153.3%
Contains more Phosphorus +224%
Contains more Zinc +350%
Contains more Selenium +408.6%
Equal in Potassium - 255
Equal in Manganese - 0.159

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
4
:
8
Pupusas
Pupusas
Contains more Vitamin A +146.4%
Contains more Vitamin E +142.9%
Contains more Folate +400%
Contains more Vitamin K +109.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B5 +135.3%
Contains more Vitamin B6 +125.5%
Contains more Vitamin B12 +833.3%
Equal in Vitamin B2 - 0.087
Ravioli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 17% 0% 0% 19% 19% 20% 17% 24% 15% 4% 6%
Pupusas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 7% 21% 1% 21% 21% 45% 39% 54% 3% 35% 3%
Contains more Vitamin A +146.4%
Contains more Vitamin E +142.9%
Contains more Folate +400%
Contains more Vitamin K +109.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B5 +135.3%
Contains more Vitamin B6 +125.5%
Contains more Vitamin B12 +833.3%
Equal in Vitamin B2 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ravioli
Ravioli
1
:
4
Pupusas
Pupusas
Contains more Water +52.3%
Contains more Protein +364.1%
Contains more Fats +619.3%
Contains more Carbs +68.8%
Contains more Other +26.3%
Ravioli
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Pupusas
12% 10% 23% 53% 2%
Protein: 11.51 g
Fats: 10.43 g
Carbs: 23.02 g
Water: 53.12 g
Other: 1.92 g
Contains more Water +52.3%
Contains more Protein +364.1%
Contains more Fats +619.3%
Contains more Carbs +68.8%
Contains more Other +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ravioli
Ravioli
1
:
2
Pupusas
Pupusas
Contains less Saturated Fat -77.2%
Contains more Monounsaturated Fat +848.3%
Contains more Polyunsaturated fat +1111.5%
Ravioli
55% 32% 14%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.418 g
Polyunsaturated fat: 0.182 g
Pupusas
34% 42% 24%
Saturated Fat: 3.166 g
Monounsaturated Fat: 3.964 g
Polyunsaturated fat: 2.205 g
Contains less Saturated Fat -77.2%
Contains more Monounsaturated Fat +848.3%
Contains more Polyunsaturated fat +1111.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ravioli Pupusas
Lower in Sodium ok
Lower in Cholesterol 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 ok

All nutrients comparison - raw data values

Nutrient Ravioli Pupusas Opinion
Net carbs 12.34g 20.42g Pupusas
Protein 2.48g 11.51g Pupusas
Fats 1.45g 10.43g Pupusas
Carbs 13.64g 23.02g Pupusas
Calories 77kcal 232kcal Pupusas
Starch 18.98g Pupusas
Fructose 0.33g Pupusas
Sugar 3.72g 1.45g Pupusas
Fiber 1.3g 2.6g Pupusas
Calcium 33mg 49mg Pupusas
Iron 0.74mg 1.01mg Pupusas
Magnesium 15mg 38mg Pupusas
Phosphorus 50mg 162mg Pupusas
Potassium 232mg 255mg Pupusas
Sodium 306mg 426mg Ravioli
Zinc 0.36mg 1.62mg Pupusas
Copper 0.142mg 0.065mg Ravioli
Manganese 0.176mg 0.159mg Ravioli
Selenium 3.5µg 17.8µg Pupusas
Vitamin A 207IU 84IU Ravioli
Vitamin A RAE 10µg 10µg
Vitamin E 0.85mg 0.35mg Ravioli
Vitamin D 0IU 28IU Pupusas
Vitamin D 0µg 0.7µg Pupusas
Vitamin C 0mg 0.1mg Pupusas
Vitamin B1 0.074mg 0.083mg Pupusas
Vitamin B2 0.08mg 0.087mg Pupusas
Vitamin B3 1.06mg 2.373mg Pupusas
Vitamin B5 0.272mg 0.64mg Pupusas
Vitamin B6 0.102mg 0.23mg Pupusas
Folate 20µg 4µg Ravioli
Vitamin B12 0.03µg 0.28µg Pupusas
Vitamin K 2.3µg 1.1µg Ravioli
Tryptophan 0.121mg Pupusas
Threonine 0.46mg Pupusas
Isoleucine 0.456mg Pupusas
Leucine 0.976mg Pupusas
Lysine 0.784mg Pupusas
Methionine 0.268mg Pupusas
Phenylalanine 0.463mg Pupusas
Valine 0.531mg Pupusas
Histidine 0.354mg Pupusas
Cholesterol 3mg 29mg Ravioli
Trans Fat 0.083g Ravioli
Saturated Fat 0.723g 3.166g Ravioli
Omega-3 - DHA 0g 0.003g Pupusas
Omega-3 - EPA 0g 0.004g Pupusas
Omega-3 - DPA 0g 0.006g Pupusas
Monounsaturated Fat 0.418g 3.964g Pupusas
Polyunsaturated fat 0.182g 2.205g Pupusas
Omega-6 - Eicosadienoic acid 0g 0.045g Pupusas
Omega-6 - Linoleic acid 1.95g Pupusas
Omega-6 - Gamma-linoleic acid 0.003g Pupusas
Omega-3 - ALA 0.087g Pupusas
Omega-3 - Eicosatrienoic acid 0.007g Pupusas
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Pupusas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Pupusas
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Ravioli
21%
Pupusas
Minerals Daily Need Coverage Score
23%
Ravioli
41%
Pupusas

Comparison summary

Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 120mg)
Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Ravioli
Ravioli is lower in Saturated Fat (difference - 2.443g)
Which food is lower in Sugar?
Pupusas
Pupusas is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Pupusas
Pupusas is lower in glycemic index (difference - 39)
Which food is cheaper?
Pupusas
Pupusas is cheaper (difference - $3)
Which food is richer in minerals?
Pupusas
Pupusas is relatively richer in minerals
Which food is richer in vitamins?
Pupusas
Pupusas is relatively richer in vitamins

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. Pupusas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167663/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.