Ravioli vs. Yam — In-Depth Nutrition Comparison
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Significant differences between ravioli and yam
- Ravioli has more selenium; however, yam is richer in vitamin C, potassium, vitamin B6, fiber, and manganese.
- Yam covers your daily vitamin C needs 19% more than ravioli.
- Yam has 34 times less sodium than ravioli. Ravioli has 306mg of sodium, while yam has 9mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of ravioli is 39.
Specific food types used in this comparison are Ravioli, cheese-filled, canned and Yam, raw.
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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.
| Contains more CalciumCalcium | +94.1% |
| Contains more IronIron | +37% |
| Contains more ZincZinc | +50% |
| Contains more SeleniumSelenium | +400% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more PotassiumPotassium | +251.7% |
| Contains more CopperCopper | +25.4% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +125.6% |
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.
| Contains more Vitamin AVitamin A | +42.9% |
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +92% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.4% |
| Contains more Vitamin B5Vitamin B5 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +187.3% |
| Contains more FolateFolate | +15% |
| Contains more CholineCholine | +73.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +62.1% |
| Contains more FatsFats | +752.9% |
| Contains more WaterWater | +16.3% |
| Contains more OtherOther | +85.4% |
| Contains more CarbsCarbs | +104.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6866.7% |
| Contains more Poly. FatPolyunsaturated fat | +139.5% |
| Contains less Sat. FatSaturated fat | -94.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0mg | 17.1mg | 19% |
| Potassium | 232mg | 816mg | 17% |
| Vitamin B6 | 0.102mg | 0.293mg | 15% |
| Sodium | 306mg | 9mg | 13% |
| Fiber | 1.3g | 4.1g | 11% |
| Manganese | 0.176mg | 0.397mg | 10% |
| Carbs | 13.64g | 27.88g | 5% |
| Selenium | 3.5µg | 0.7µg | 5% |
| Vitamin B2 | 0.08mg | 0.032mg | 4% |
| Copper | 0.142mg | 0.178mg | 4% |
| Vitamin B1 | 0.074mg | 0.112mg | 3% |
| Saturated fat | 0.723g | 0.037g | 3% |
| Vitamin B3 | 1.06mg | 0.552mg | 3% |
| Iron | 0.74mg | 0.54mg | 3% |
| Vitamin E | 0.85mg | 0.35mg | 3% |
| Protein | 2.48g | 1.53g | 2% |
| Calories | 77kcal | 118kcal | 2% |
| Calcium | 33mg | 17mg | 2% |
| Fats | 1.45g | 0.17g | 2% |
| Choline | 9.5mg | 16.5mg | 1% |
| Monounsaturated fat | 0.418g | 0.006g | 1% |
| Zinc | 0.36mg | 0.24mg | 1% |
| Magnesium | 15mg | 21mg | 1% |
| Cholesterol | 3mg | 0mg | 1% |
| Vitamin B5 | 0.272mg | 0.314mg | 1% |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Polyunsaturated fat | 0.182g | 0.076g | 1% |
| Folate | 20µg | 23µg | 1% |
| Phosphorus | 50mg | 55mg | 1% |
| Net carbs | 12.34g | 23.78g | N/A |
| Sugar | 3.72g | 0.5g | N/A |
| Vitamin A | 10µg | 7µg | 0% |
| Vitamin K | 2.3µg | 2.3µg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.054mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.059mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.071mg | 0% | |
| Valine | 0.062mg | 0% | |
| Histidine | 0.034mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
23%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.22g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.686g)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Ravioli is lower in glycemic index (difference - 12)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.