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Ravioli vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between ravioli and sunflower seeds

  • Sunflower seeds are higher than ravioli in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate.
  • Sunflower seeds cover your daily vitamin E needs 229% more than ravioli.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Ravioli, cheese-filled, canned and Seeds, sunflower seed kernels, dried.

Infographic

Ravioli vs Sunflower seeds infographic
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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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +2066.7%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +178%
Contains more IronIron +609.5%
Contains more CopperCopper +1167.6%
Contains more ZincZinc +1288.9%
Contains more PhosphorusPhosphorus +1220%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +1008%
Contains more SeleniumSelenium +1414.3%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4037.6%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +343.8%
Contains more Vitamin B3Vitamin B3 +686.3%
Contains more Vitamin B5Vitamin B5 +315.4%
Contains more Vitamin B6Vitamin B6 +1218.6%
Contains more FolateFolate +1035%
Contains more CholineCholine +480%
~equal in Vitamin D ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more WaterWater +1610.6%
Contains more ProteinProtein +737.9%
Contains more FatsFats +3449%
Contains more CarbsCarbs +46.6%
Contains more OtherOther +99.3%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +4332.5%
Contains more Poly. FatPolyunsaturated fat +12612.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ravioli Sunflower seeds DV% diff.
Vitamin E 0.85mg 35.17mg 229%
Copper 0.142mg 1.8mg 184%
Polyunsaturated fat 0.182g 23.137g 153%
Vitamin B1 0.074mg 1.48mg 117%
Vitamin B6 0.102mg 1.345mg 96%
Selenium 3.5µg 53µg 90%
Phosphorus 50mg 660mg 87%
Manganese 0.176mg 1.95mg 77%
Fats 1.45g 51.46g 77%
Magnesium 15mg 325mg 74%
Iron 0.74mg 5.25mg 56%
Folate 20µg 227µg 52%
Monounsaturated fat 0.418g 18.528g 45%
Vitamin B3 1.06mg 8.335mg 45%
Zinc 0.36mg 5mg 42%
Protein 2.48g 20.78g 37%
Fiber 1.3g 8.6g 29%
Calories 77kcal 584kcal 25%
Vitamin B2 0.08mg 0.355mg 21%
Saturated fat 0.723g 4.455g 17%
Vitamin B5 0.272mg 1.13mg 17%
Sodium 306mg 9mg 13%
Potassium 232mg 645mg 12%
Choline 9.5mg 55.1mg 8%
Calcium 33mg 78mg 5%
Carbs 13.64g 20g 2%
Vitamin C 0mg 1.4mg 2%
Vitamin K 2.3µg 0µg 2%
Vitamin A 10µg 3µg 1%
Vitamin B12 0.03µg 0µg 1%
Cholesterol 3mg 0mg 1%
Net carbs 12.34g 11.4g N/A
Sugar 3.72g 2.62g N/A
Tryptophan 0.348mg 0%
Threonine 0.928mg 0%
Isoleucine 1.139mg 0%
Leucine 1.659mg 0%
Lysine 0.937mg 0%
Methionine 0.494mg 0%
Phenylalanine 1.169mg 0%
Valine 1.315mg 0%
Histidine 0.632mg 0%
Omega-3 - EPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
23%
Ravioli
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 297mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 19)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 3.732g)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.