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  6. Spinach raw vs. Ravioli

Spinach raw vs. Ravioli — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and ravioli?

  • Spinach raw has more vitamin K, vitamin A, folate, manganese, vitamin C, iron, magnesium, potassium, and vitamin B2 than ravioli.
  • Spinach raw's daily need coverage for vitamin K is 401% higher.
  • Spinach raw is lower in sodium.

We used Spinach, raw and Ravioli, cheese-filled, canned types in this comparison.

Infographic

Spinach raw vs Ravioli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +426.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +140.5%
Contains more IronIron +266.2%
Contains more ZincZinc +47.2%
Contains less SodiumSodium -74.2%
Contains more ManganeseManganese +409.7%
Contains more SeleniumSelenium +250%
~equal in Copper ~0.142mg
~equal in Phosphorus ~50mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +4590%
Contains more Vitamin EVitamin E +138.8%
Contains more Vitamin B2Vitamin B2 +136.3%
Contains more Vitamin B6Vitamin B6 +91.2%
Contains more Vitamin KVitamin K +20895.7%
Contains more FolateFolate +870%
Contains more CholineCholine +103.2%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +318.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.074mg

All nutrients comparison - raw data values

Nutrient Spinach raw Ravioli DV% diff.
Vitamin K 482.9µg 2.3µg 401%
Vitamin A 469µg 10µg 51%
Folate 194µg 20µg 44%
Vitamin C 28.1mg 0mg 31%
Manganese 0.897mg 0.176mg 31%
Iron 2.71mg 0.74mg 25%
Magnesium 79mg 15mg 15%
Sodium 79mg 306mg 10%
Potassium 558mg 232mg 10%
Vitamin B2 0.189mg 0.08mg 8%
Vitamin E 2.03mg 0.85mg 8%
Calcium 99mg 33mg 7%
Vitamin B6 0.195mg 0.102mg 7%
Selenium 1µg 3.5µg 5%
Fiber 2.2g 1.3g 4%
Vitamin B5 0.065mg 0.272mg 4%
Calories 23kcal 77kcal 3%
Saturated fat 0.063g 0.723g 3%
Carbs 3.63g 13.64g 3%
Zinc 0.53mg 0.36mg 2%
Vitamin B3 0.724mg 1.06mg 2%
Fats 0.39g 1.45g 2%
Choline 19.3mg 9.5mg 2%
Monounsaturated fat 0.01g 0.418g 1%
Copper 0.13mg 0.142mg 1%
Protein 2.86g 2.48g 1%
Cholesterol 0mg 3mg 1%
Vitamin B12 0µg 0.03µg 1%
Net carbs 1.43g 12.34g N/A
Sugar 0.42g 3.72g N/A
Phosphorus 49mg 50mg 0%
Vitamin B1 0.078mg 0.074mg 0%
Polyunsaturated fat 0.165g 0.182g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +15.3%
Contains more WaterWater +13%
Contains more OtherOther +13.2%
Contains more FatsFats +271.8%
Contains more CarbsCarbs +275.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 less Sat. FatSaturated fat -91.3%
Contains more Mono. FatMonounsaturated fat +4080%
Contains more Poly. FatPolyunsaturated fat +10.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.