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  6. Ravioli vs. Flax seeds

Ravioli vs. Flax seeds — In-Depth Nutrition Comparison

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How are ravioli and flax seeds different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than ravioli.
  • Daily need coverage for vitamin B1 for flax seeds is 131% higher.

Ravioli, cheese-filled, canned and Seeds, flaxseed are the varieties used in this article.

Infographic

Ravioli vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +250.4%
Contains more IronIron +674.3%
Contains more CopperCopper +759.2%
Contains more ZincZinc +1105.6%
Contains more PhosphorusPhosphorus +1184%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +1310.2%
Contains more SeleniumSelenium +625.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +174.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2121.6%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more Vitamin B5Vitamin B5 +262.1%
Contains more Vitamin B6Vitamin B6 +363.7%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +335%
Contains more CholineCholine +728.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Ravioli Flax seeds DV% diff.
Polyunsaturated fat 0.182g 28.73g 190%
Vitamin B1 0.074mg 1.644mg 131%
Copper 0.142mg 1.22mg 120%
Fiber 1.3g 27.3g 104%
Manganese 0.176mg 2.482mg 100%
Magnesium 15mg 392mg 90%
Phosphorus 50mg 642mg 85%
Fats 1.45g 42.16g 63%
Iron 0.74mg 5.73mg 62%
Selenium 3.5µg 25.4µg 40%
Zinc 0.36mg 4.34mg 36%
Protein 2.48g 18.29g 32%
Vitamin B6 0.102mg 0.473mg 29%
Calories 77kcal 534kcal 23%
Calcium 33mg 255mg 22%
Monounsaturated fat 0.418g 7.527g 18%
Potassium 232mg 813mg 17%
Folate 20µg 87µg 17%
Vitamin B5 0.272mg 0.985mg 14%
Choline 9.5mg 78.7mg 13%
Saturated fat 0.723g 3.663g 13%
Vitamin B3 1.06mg 3.08mg 13%
Sodium 306mg 30mg 12%
Vitamin B2 0.08mg 0.161mg 6%
Carbs 13.64g 28.88g 5%
Vitamin E 0.85mg 0.31mg 4%
Vitamin K 2.3µg 4.3µg 2%
Vitamin A 10µg 0µg 1%
Cholesterol 3mg 0mg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin B12 0.03µg 0µg 1%
Net carbs 12.34g 1.58g N/A
Sugar 3.72g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0g 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1062.5%
Contains more ProteinProtein +637.5%
Contains more FatsFats +2807.6%
Contains more CarbsCarbs +111.7%
Contains more OtherOther +144.1%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +1700.7%
Contains more Poly. FatPolyunsaturated fat +15685.7%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.