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  6. Ravioli vs. Tofu

Ravioli vs. Tofu — In-Depth Nutrition Comparison

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What are the main differences between Ravioli and Tofu?

  • Ravioli is richer in Vitamin E , and Vitamin B3, while Tofu is higher in Iron, Calcium, Manganese, Selenium, Phosphorus, and Copper.
  • Tofu's daily need coverage for Iron is 58% higher.
  • Tofu has 85 times less Vitamin E than Ravioli. Ravioli has 0.85mg of Vitamin E , while Tofu has 0.01mg.
  • Tofu is lower in Sodium.

We used Ravioli, cheese-filled, canned and Tofu, raw, regular, prepared with calcium sulfate types in this comparison.

Infographic

Ravioli vs Tofu 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
1
:
9
Tofu
Tofu
Contains more Potassium +91.7%
Contains more Calcium +960.6%
Contains more Iron +624.3%
Contains more Magnesium +100%
Contains more Phosphorus +94%
Contains less Sodium -97.7%
Contains more Zinc +122.2%
Contains more Copper +35.9%
Contains more Manganese +243.8%
Contains more Selenium +154.3%
Ravioli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 28% 11% 22% 21% 40% 10% 48% 23% 20%
Tofu
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 201% 22% 42% 11% 1% 22% 65% 79% 49%
Contains more Potassium +91.7%
Contains more Calcium +960.6%
Contains more Iron +624.3%
Contains more Magnesium +100%
Contains more Phosphorus +94%
Contains less Sodium -97.7%
Contains more Zinc +122.2%
Contains more Copper +35.9%
Contains more Manganese +243.8%
Contains more Selenium +154.3%

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.
Ravioli
Ravioli
8
:
3
Tofu
Tofu
Contains more Vitamin A +143.5%
Contains more Vitamin E +8400%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +443.6%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +117%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.081
Equal in Vitamin K - 2.4
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%
Tofu
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 1% 0% 1% 21% 12% 4% 5% 11% 12% 0% 6%
Contains more Vitamin A +143.5%
Contains more Vitamin E +8400%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B3 +443.6%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +117%
Contains more Folate +33.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.081
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ravioli
Ravioli
2
:
3
Tofu
Tofu
Contains more Carbs +629.4%
Contains more Other +111.1%
Contains more Protein +225.8%
Contains more Fats +229.7%
Equal in Water - 84.55
Ravioli
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Tofu
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
Contains more Carbs +629.4%
Contains more Other +111.1%
Contains more Protein +225.8%
Contains more Fats +229.7%
Equal in Water - 84.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ravioli
Ravioli
0
:
3
Tofu
Tofu
Contains more Monounsaturated Fat +152.6%
Contains more Polyunsaturated fat +1383%
Equal in Saturated Fat - 0.691
Ravioli
55% 32% 14%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.418 g
Polyunsaturated fat: 0.182 g
Tofu
16% 24% 61%
Saturated Fat: 0.691 g
Monounsaturated Fat: 1.056 g
Polyunsaturated fat: 2.699 g
Contains more Monounsaturated Fat +152.6%
Contains more Polyunsaturated fat +1383%
Equal in Saturated Fat - 0.691

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Ravioli Tofu
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Tofu Opinion
Net carbs 12.34g 1.57g Ravioli
Protein 2.48g 8.08g Tofu
Fats 1.45g 4.78g Tofu
Carbs 13.64g 1.87g Ravioli
Calories 77kcal 76kcal Ravioli
Sugar 3.72g 0.62g Tofu
Fiber 1.3g 0.3g Ravioli
Calcium 33mg 350mg Tofu
Iron 0.74mg 5.36mg Tofu
Magnesium 15mg 30mg Tofu
Phosphorus 50mg 97mg Tofu
Potassium 232mg 121mg Ravioli
Sodium 306mg 7mg Tofu
Zinc 0.36mg 0.8mg Tofu
Copper 0.142mg 0.193mg Tofu
Manganese 0.176mg 0.605mg Tofu
Selenium 3.5µg 8.9µg Tofu
Vitamin A 207IU 85IU Ravioli
Vitamin A RAE 10µg Ravioli
Vitamin E 0.85mg 0.01mg Ravioli
Vitamin C 0mg 0.1mg Tofu
Vitamin B1 0.074mg 0.081mg Tofu
Vitamin B2 0.08mg 0.052mg Ravioli
Vitamin B3 1.06mg 0.195mg Ravioli
Vitamin B5 0.272mg 0.068mg Ravioli
Vitamin B6 0.102mg 0.047mg Ravioli
Folate 20µg 15µg Ravioli
Vitamin B12 0.03µg 0µg Ravioli
Vitamin K 2.3µg 2.4µg Tofu
Tryptophan 0.12mg Tofu
Threonine 0.402mg Tofu
Isoleucine 0.435mg Tofu
Leucine 0.713mg Tofu
Lysine 0.452mg Tofu
Methionine 0.108mg Tofu
Phenylalanine 0.428mg Tofu
Valine 0.446mg Tofu
Histidine 0.221mg Tofu
Cholesterol 3mg 0mg Tofu
Saturated Fat 0.723g 0.691g Tofu
Monounsaturated Fat 0.418g 1.056g Tofu
Polyunsaturated fat 0.182g 2.699g Tofu

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Tofu
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
6%
Tofu
Minerals Daily Need Coverage Score
23%
Ravioli
59%
Tofu

Comparison summary

Which food is lower in Sugar?
Tofu
Tofu is lower in Sugar (difference - 3.1g)
Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 299mg)
Which food is lower in Cholesterol?
Tofu
Tofu is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 0.032g)
Which food is lower in glycemic index?
Tofu
Tofu is lower in glycemic index (difference - 24)
Which food is cheaper?
Tofu
Tofu is cheaper (difference - $3)
Which food is richer in minerals?
Tofu
Tofu is relatively richer in minerals
Which food is richer in vitamins?
Ravioli
Ravioli 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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/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.