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Ravioli vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between ravioli and watercress

  • Ravioli has more copper, iron, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress covers your daily vitamin K needs 206% more than ravioli.
  • Watercress has 7 times less sodium than ravioli. Ravioli has 306mg of sodium, while watercress has 41mg.

Specific food types used in this comparison are Ravioli, cheese-filled, canned and Watercress, raw.

Infographic

Ravioli vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +270%
Contains more CopperCopper +84.4%
Contains more ZincZinc +227.3%
Contains more SeleniumSelenium +288.9%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +263.6%
Contains more PotassiumPotassium +42.2%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +38.6%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +430%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +122.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin KVitamin K +10769.6%
~equal in Vitamin D ~0µg
~equal in Choline ~9mg

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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +1350%
Contains more CarbsCarbs +957.4%
Contains more OtherOther +26.7%
Contains more WaterWater +17.6%
~equal in Protein ~2.3g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +5125%
Contains more Poly. FatPolyunsaturated fat +420%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ravioli Watercress DV% diff.
Vitamin K 2.3µg 250µg 206%
Vitamin C 0mg 43mg 48%
Vitamin A 10µg 160µg 17%
Sodium 306mg 41mg 12%
Calcium 33mg 120mg 9%
Copper 0.142mg 0.077mg 7%
Iron 0.74mg 0.2mg 7%
Selenium 3.5µg 0.9µg 5%
Vitamin B3 1.06mg 0.2mg 5%
Carbs 13.64g 1.29g 4%
Calories 77kcal 11kcal 3%
Manganese 0.176mg 0.244mg 3%
Folate 20µg 9µg 3%
Fiber 1.3g 0.5g 3%
Potassium 232mg 330mg 3%
Saturated fat 0.723g 0.027g 3%
Vitamin B2 0.08mg 0.12mg 3%
Zinc 0.36mg 0.11mg 2%
Fats 1.45g 0.1g 2%
Vitamin B6 0.102mg 0.129mg 2%
Monounsaturated fat 0.418g 0.008g 1%
Vitamin B12 0.03µg 0µg 1%
Polyunsaturated fat 0.182g 0.035g 1%
Vitamin B1 0.074mg 0.09mg 1%
Vitamin B5 0.272mg 0.31mg 1%
Vitamin E 0.85mg 1mg 1%
Phosphorus 50mg 60mg 1%
Magnesium 15mg 21mg 1%
Cholesterol 3mg 0mg 1%
Protein 2.48g 2.3g 0%
Net carbs 12.34g 0.79g N/A
Sugar 3.72g 0.2g N/A
Choline 9.5mg 9mg 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ravioli Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
23%
Ravioli
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.52g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 265mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 0.696g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 7)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is richer in minerals?
?
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.