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Wheat Bread vs. Matzo — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Matzo

  • Matzo has less Manganese, Folate, Copper, Calcium, Vitamin B3, Phosphorus, Iron, Magnesium, and Zinc.
  • Wheat Bread's daily need coverage for Manganese is 32% more.

The food varieties used in the comparison are Bread, wheat, toasted and Crackers, matzo, plain.

Infographic

Wheat Bread vs Matzo 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.
Contains more Calcium +1169.2%
Contains more Iron +29.4%
Contains more Magnesium +136%
Contains more Phosphorus +111.2%
Contains more Potassium +99.1%
Contains more Zinc +116.2%
Contains more Copper +230%
Contains more Manganese +111.8%
Contains less Sodium -100%
Contains more Selenium +10.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +1169.2%
Contains more Iron +29.4%
Contains more Magnesium +136%
Contains more Phosphorus +111.2%
Contains more Potassium +99.1%
Contains more Zinc +116.2%
Contains more Copper +230%
Contains more Manganese +111.8%
Contains less Sodium -100%
Contains more Selenium +10.5%

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.
:
0
Matzo
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +31.3%
Contains more Vitamin B3 +60.6%
Contains more Vitamin B6 +33%
Contains more Folate +405.9%
Contains more Vitamin K +1800%
Equal in Vitamin B5 - 0.443
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin E +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +13.4%
Contains more Vitamin B2 +31.3%
Contains more Vitamin B3 +60.6%
Contains more Vitamin B6 +33%
Contains more Folate +405.9%
Contains more Vitamin K +1800%
Equal in Vitamin B5 - 0.443

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.6%
Contains more Fats +205%
Contains more Water +463.5%
Contains more Other +361.7%
Contains more Carbs +50.1%
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Protein +29.6%
Contains more Fats +205%
Contains more Water +463.5%
Contains more Other +361.7%
Contains more Carbs +50.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +702.4%
Contains more Polyunsaturated fat +185.2%
Contains less Saturated Fat -77.1%
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +702.4%
Contains more Polyunsaturated fat +185.2%
Contains less Saturated Fat -77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Matzo Opinion
Net carbs 51.07g 80.7g Matzo
Protein 12.96g 10g Wheat Bread
Fats 4.27g 1.4g Wheat Bread
Carbs 55.77g 83.7g Matzo
Calories 313kcal 395kcal Matzo
Sugar 6.42g 0.29g Matzo
Fiber 4.7g 3g Wheat Bread
Calcium 165mg 13mg Wheat Bread
Iron 4.09mg 3.16mg Wheat Bread
Magnesium 59mg 25mg Wheat Bread
Phosphorus 188mg 89mg Wheat Bread
Potassium 223mg 112mg Wheat Bread
Sodium 601mg 0mg Matzo
Zinc 1.47mg 0.68mg Wheat Bread
Copper 0.198mg 0.06mg Wheat Bread
Manganese 1.377mg 0.65mg Wheat Bread
Selenium 33.4µg 36.9µg Matzo
Vitamin E 0.24mg 0.06mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.387mg Wheat Bread
Vitamin B2 0.382mg 0.291mg Wheat Bread
Vitamin B3 6.25mg 3.892mg Wheat Bread
Vitamin B5 0.456mg 0.443mg Wheat Bread
Vitamin B6 0.153mg 0.115mg Wheat Bread
Folate 86µg 17µg Wheat Bread
Vitamin K 5.7µg 0.3µg Wheat Bread
Tryptophan 0.092mg 0.116mg Matzo
Threonine 0.299mg 0.267mg Wheat Bread
Isoleucine 0.258mg 0.371mg Matzo
Leucine 0.461mg 0.692mg Matzo
Lysine 0.215mg 0.193mg Wheat Bread
Methionine 0.105mg 0.176mg Matzo
Phenylalanine 0.315mg 0.494mg Matzo
Valine 0.31mg 0.42mg Matzo
Histidine 0.15mg 0.213mg Matzo
Saturated Fat 0.989g 0.226g Matzo
Monounsaturated Fat 1.019g 0.127g Wheat Bread
Polyunsaturated fat 1.72g 0.603g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Wheat Bread
25%
Matzo
Minerals Daily Need Coverage Score
89%
Wheat Bread
51%
Matzo

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 6.13g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 601mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.763g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 60)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.