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Ravioli vs. Squid — In-Depth Nutrition Comparison

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How are ravioli and squid different?

  • Ravioli contains less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than squid.
  • Squid covers your daily need for vitamin B12, 224% more than ravioli.

Ravioli, cheese-filled, canned and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Ravioli vs Squid 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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -58.9%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +174.6%
Contains more IronIron +1364.9%
Contains more CopperCopper +602.8%
Contains more ZincZinc +861.1%
Contains more PhosphorusPhosphorus +1060%
Contains more ManganeseManganese +18.8%
Contains more SeleniumSelenium +2460%

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%
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +335.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1930%
Contains more Vitamin B2Vitamin B2 +2061.3%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +164.7%
Contains more Vitamin B12Vitamin B12 +17900%
Contains more FolateFolate +20%
~equal in Vitamin D ~µg

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
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +731.7%
Contains more WaterWater +32.4%
Contains more ProteinProtein +1209.7%
Contains more OtherOther +121.1%
~equal in Fats ~1.4g

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
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +158%
Contains less Sat. FatSaturated fat -67.4%
Contains more Poly. FatPolyunsaturated fat +47.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ravioli Squid
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Ravioli Squid DV% diff.
Vitamin B12 0.03µg 5.4µg 224%
Selenium 3.5µg 89.6µg 157%
Vitamin B2 0.08mg 1.729mg 127%
Iron 0.74mg 10.84mg 126%
Copper 0.142mg 0.998mg 95%
Phosphorus 50mg 580mg 76%
Cholesterol 3mg 224mg 74%
Protein 2.48g 32.48g 60%
Zinc 0.36mg 3.46mg 28%
Vitamin A 10µg 203µg 21%
Sodium 306mg 744mg 19%
Calcium 33mg 180mg 15%
Vitamin B5 0.272mg 0.9mg 13%
Vitamin B6 0.102mg 0.27mg 13%
Potassium 232mg 637mg 12%
Magnesium 15mg 60mg 11%
Vitamin C 0mg 8.5mg 9%
Vitamin B3 1.06mg 2.189mg 7%
Vitamin E 0.85mg 6%
Vitamin B1 0.074mg 0.017mg 5%
Fiber 1.3g 0g 5%
Calories 77kcal 158kcal 4%
Carbs 13.64g 1.64g 4%
Vitamin K 2.3µg 2%
Choline 9.5mg 2%
Saturated fat 0.723g 0.236g 2%
Manganese 0.176mg 0.209mg 1%
Folate 20µg 24µg 1%
Monounsaturated fat 0.418g 0.162g 1%
Polyunsaturated fat 0.182g 0.268g 1%
Fats 1.45g 1.4g 0%
Net carbs 12.34g 1.64g N/A
Sugar 3.72g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Squid
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
104%
Squid
Minerals Daily Need Coverage Score
23%
Ravioli
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.72g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.487g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 39)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 438mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.