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Sunflower oil vs. Ravioli — In-Depth Nutrition Comparison

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The main differences between sunflower oil and ravioli

  • Sunflower oil is richer in vitamin E, yet ravioli is richer in copper, iron, vitamin B6, manganese, phosphorus, potassium, and vitamin B3.
  • Daily need coverage for vitamin E for sunflower oil is 268% higher.
  • Sunflower oil contains 18 times more saturated fat than ravioli. Sunflower oil contains 13g of saturated fat, while ravioli contains 0.723g.
  • Sunflower oil has a lower glycemic index than ravioli.

Food types used in this article are Oil, sunflower, linoleic, (partially hydrogenated) and Ravioli, cheese-filled, canned.

Infographic

Sunflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 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 EVitamin E +4732.9%
Contains more Vitamin KVitamin K +134.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +6796.6%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 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 +10952.6%
Contains more Poly. FatPolyunsaturated fat +19900%
Contains less Sat. FatSaturated fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower oil Ravioli DV% diff.
Vitamin E 41.08mg 0.85mg 268%
Polyunsaturated fat 36.4g 0.182g 241%
Fats 100g 1.45g 152%
Monounsaturated fat 46.2g 0.418g 114%
Saturated fat 13g 0.723g 56%
Calories 884kcal 77kcal 40%
Copper 0mg 0.142mg 16%
Sodium 0mg 306mg 13%
Iron 0mg 0.74mg 9%
Vitamin B6 0mg 0.102mg 8%
Manganese 0mg 0.176mg 8%
Vitamin B3 0mg 1.06mg 7%
Potassium 0mg 232mg 7%
Phosphorus 0mg 50mg 7%
Selenium 0µg 3.5µg 6%
Vitamin B1 0mg 0.074mg 6%
Vitamin B2 0mg 0.08mg 6%
Carbs 0g 13.64g 5%
Fiber 0g 1.3g 5%
Folate 0µg 20µg 5%
Protein 0g 2.48g 5%
Vitamin B5 0mg 0.272mg 5%
Magnesium 0mg 15mg 4%
Calcium 0mg 33mg 3%
Vitamin K 5.4µg 2.3µg 3%
Zinc 0mg 0.36mg 3%
Choline 9.5mg 2%
Cholesterol 0mg 3mg 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin A 0µg 10µg 1%
Net carbs 0g 12.34g N/A
Sugar 0g 3.72g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil 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
64%
Sunflower oil
11%
Ravioli
Minerals Daily Need Coverage Score
0%
Sunflower oil
23%
Ravioli

Comparison summary

Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 3.72g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 306mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 39)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.5)
Which food is lower in Saturated fat?
Ravioli
Ravioli is lower in Saturated fat (difference - 12.277g)
Which food is richer in minerals?
Ravioli
Ravioli is relatively richer in minerals
Which food is richer in vitamins?
Ravioli
Ravioli is relatively richer in vitamins

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.