Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Squid vs. Ravioli — In-Depth Nutrition Comparison

Compare

How are squid and ravioli different?

  • Ravioli contains less vitamin B12, selenium, vitamin B2, iron, copper, phosphorus, zinc, and calcium than squid.
  • Squid covers your daily need for vitamin B12, 224% more than ravioli.
  • Squid has 75 times more cholesterol than ravioli. Squid has 224mg of cholesterol, while ravioli has 3mg.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Ravioli, cheese-filled, canned types were used in this article.

Infographic

Squid 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.
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +300%
Contains more CalciumCalcium +445.5%
Contains more PotassiumPotassium +174.6%
Contains more IronIron +1364.9%
Contains more CopperCopper +602.8%
Contains more ZincZinc +861.1%
Contains more PhosphorusPhosphorus +1060%
Contains more ManganeseManganese +18.8%
Contains more SeleniumSelenium +2460%
Contains less SodiumSodium -58.9%

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.
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 +1930%
Contains more Vitamin B2Vitamin B2 +2061.3%
Contains more Vitamin B3Vitamin B3 +106.5%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +164.7%
Contains more Vitamin B12Vitamin B12 +17900%
Contains more FolateFolate +20%
Contains more Vitamin B1Vitamin B1 +335.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +1209.7%
Contains more OtherOther +121.1%
Contains more CarbsCarbs +731.7%
Contains more WaterWater +32.4%
~equal in Fats ~1.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
2
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -67.4%
Contains more Poly. FatPolyunsaturated fat +47.3%
Contains more Mono. FatMonounsaturated fat +158%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Ravioli DV% diff.
Vitamin B12 5.4µg 0.03µg 224%
Selenium 89.6µg 3.5µg 157%
Vitamin B2 1.729mg 0.08mg 127%
Iron 10.84mg 0.74mg 126%
Copper 0.998mg 0.142mg 95%
Phosphorus 580mg 50mg 76%
Cholesterol 224mg 3mg 74%
Protein 32.48g 2.48g 60%
Zinc 3.46mg 0.36mg 28%
Vitamin A 203µg 10µg 21%
Sodium 744mg 306mg 19%
Calcium 180mg 33mg 15%
Vitamin B5 0.9mg 0.272mg 13%
Vitamin B6 0.27mg 0.102mg 13%
Potassium 637mg 232mg 12%
Magnesium 60mg 15mg 11%
Vitamin C 8.5mg 0mg 9%
Vitamin B3 2.189mg 1.06mg 7%
Vitamin E 0.85mg 6%
Vitamin B1 0.017mg 0.074mg 5%
Fiber 0g 1.3g 5%
Calories 158kcal 77kcal 4%
Carbs 1.64g 13.64g 4%
Vitamin K 2.3µg 2%
Choline 9.5mg 2%
Saturated fat 0.236g 0.723g 2%
Manganese 0.209mg 0.176mg 1%
Folate 24µg 20µg 1%
Monounsaturated fat 0.162g 0.418g 1%
Polyunsaturated fat 0.268g 0.182g 1%
Fats 1.4g 1.45g 0%
Net carbs 1.64g 12.34g N/A
Sugar 3.72g N/A
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

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

People also compare

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
104%
Squid
11%
Ravioli
Minerals Daily Need Coverage Score
185%
Squid
23%
Ravioli

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.72g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 0.487g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 39)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Ravioli
Ravioli is lower in Cholesterol (difference - 221mg)
Which food contains less Sodium?
Ravioli
Ravioli contains less Sodium (difference - 438mg)
Which food is richer in vitamins?
?
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.