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Flax seeds vs. Ravioli — In-Depth Nutrition Comparison

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How are flax seeds and ravioli different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than ravioli.
  • Daily need coverage for vitamin B1 for flax seeds is 131% higher.
  • Flax seeds contain 26 times more magnesium than ravioli. While flax seeds contain 392mg of magnesium, ravioli contains only 15mg.

Seeds, flaxseed and Ravioli, cheese-filled, canned are the varieties used in this article.

Infographic

Flax seeds vs Ravioli 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
Contains more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +250.4%
Contains more IronIron +674.3%
Contains more CopperCopper +759.2%
Contains more ZincZinc +1105.6%
Contains more PhosphorusPhosphorus +1184%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +1310.2%
Contains more SeleniumSelenium +625.7%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2121.6%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more Vitamin B5Vitamin B5 +262.1%
Contains more Vitamin B6Vitamin B6 +363.7%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +335%
Contains more CholineCholine +728.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +174.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more ProteinProtein +637.5%
Contains more FatsFats +2807.6%
Contains more CarbsCarbs +111.7%
Contains more OtherOther +144.1%
Contains more WaterWater +1062.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains more Mono. FatMonounsaturated fat +1700.7%
Contains more Poly. FatPolyunsaturated fat +15685.7%
Contains less Sat. FatSaturated fat -80.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Ravioli DV% diff.
Polyunsaturated fat 28.73g 0.182g 190%
Vitamin B1 1.644mg 0.074mg 131%
Copper 1.22mg 0.142mg 120%
Fiber 27.3g 1.3g 104%
Manganese 2.482mg 0.176mg 100%
Magnesium 392mg 15mg 90%
Phosphorus 642mg 50mg 85%
Fats 42.16g 1.45g 63%
Iron 5.73mg 0.74mg 62%
Selenium 25.4µg 3.5µg 40%
Zinc 4.34mg 0.36mg 36%
Protein 18.29g 2.48g 32%
Vitamin B6 0.473mg 0.102mg 29%
Calories 534kcal 77kcal 23%
Calcium 255mg 33mg 22%
Monounsaturated fat 7.527g 0.418g 18%
Potassium 813mg 232mg 17%
Folate 87µg 20µg 17%
Vitamin B5 0.985mg 0.272mg 14%
Choline 78.7mg 9.5mg 13%
Saturated fat 3.663g 0.723g 13%
Vitamin B3 3.08mg 1.06mg 13%
Sodium 30mg 306mg 12%
Vitamin B2 0.161mg 0.08mg 6%
Carbs 28.88g 13.64g 5%
Vitamin E 0.31mg 0.85mg 4%
Vitamin K 4.3µg 2.3µg 2%
Vitamin A 0µg 10µg 1%
Cholesterol 0mg 3mg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin B12 0µg 0.03µg 1%
Net carbs 1.58g 12.34g N/A
Sugar 1.55g 3.72g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Ravioli
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
62%
Flax seeds
11%
Ravioli
Minerals Daily Need Coverage Score
191%
Flax seeds
23%
Ravioli

Comparison summary

Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 2.94g)
Which food is lower in glycemic index?
Ravioli
Ravioli is lower in glycemic index (difference - 39)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 276mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.