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  6. Ravioli vs. Chia seeds

Ravioli vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between ravioli and chia seeds

  • Chia seeds are higher than ravioli in fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 132% more than ravioli.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Ravioli, cheese-filled, canned and Seeds, chia seeds, dried.

Infographic

Ravioli vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +1812.1%
Contains more PotassiumPotassium +75.4%
Contains more IronIron +943.2%
Contains more CopperCopper +550.7%
Contains more ZincZinc +1172.2%
Contains more PhosphorusPhosphorus +1620%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +1447.2%
Contains more SeleniumSelenium +1477.1%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B2Vitamin B2 +112.5%
Contains more Vitamin B3Vitamin B3 +733%
Contains more FolateFolate +145%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Ravioli Chia seeds DV% diff.
Polyunsaturated fat 0.182g 23.665g 157%
Fiber 1.3g 34.4g 132%
Phosphorus 50mg 860mg 116%
Manganese 0.176mg 2.723mg 111%
Selenium 3.5µg 55.2µg 94%
Copper 0.142mg 0.924mg 87%
Iron 0.74mg 7.72mg 87%
Magnesium 15mg 335mg 76%
Calcium 33mg 631mg 60%
Vitamin B3 1.06mg 8.83mg 49%
Vitamin B1 0.074mg 0.62mg 46%
Fats 1.45g 30.74g 45%
Zinc 0.36mg 4.58mg 38%
Protein 2.48g 16.54g 28%
Calories 77kcal 486kcal 20%
Sodium 306mg 16mg 13%
Saturated fat 0.723g 3.33g 12%
Carbs 13.64g 42.12g 9%
Vitamin B6 0.102mg 8%
Folate 20µg 49µg 7%
Vitamin B2 0.08mg 0.17mg 7%
Monounsaturated fat 0.418g 2.309g 5%
Vitamin B5 0.272mg 5%
Potassium 232mg 407mg 5%
Vitamin E 0.85mg 0.5mg 2%
Choline 9.5mg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin K 2.3µg 2%
Cholesterol 3mg 0mg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin A 10µg 1%
Net carbs 12.34g 7.72g N/A
Sugar 3.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1295%
Contains more ProteinProtein +566.9%
Contains more FatsFats +2020%
Contains more CarbsCarbs +208.8%
Contains more OtherOther +215.8%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +452.4%
Contains more Poly. FatPolyunsaturated fat +12902.7%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.