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Cracker vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between Cracker and Matzo?

  • Cracker is richer in Vitamin K, Phosphorus, Vitamin E , Folate, Vitamin B2, Iron, and Calcium, while Matzo is higher in Selenium.
  • Cracker's daily need coverage for Vitamin K is 58% higher.

We used Crackers, standard snack-type, regular and Crackers, matzo, plain types in this comparison.

Infographic

Cracker 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.
:
5
Matzo
Contains more Calcium +823.1%
Contains more Iron +27.5%
Contains more Phosphorus +178.7%
Contains more Copper +73.3%
Contains more Magnesium +38.9%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +32.4%
Contains more Selenium +450.7%
Equal in Potassium - 112
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +823.1%
Contains more Iron +27.5%
Contains more Phosphorus +178.7%
Contains more Copper +73.3%
Contains more Magnesium +38.9%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +32.4%
Contains more Selenium +450.7%
Equal in Potassium - 112

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.
:
2
Matzo
Contains more Vitamin E +4950%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +11.8%
Contains more Folate +441.2%
Contains more Vitamin K +23000%
Contains more Vitamin B6 +82.5%
Equal in Vitamin B1 - 0.387
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% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
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 +4950%
Contains more Vitamin B2 +56.7%
Contains more Vitamin B3 +11.8%
Contains more Folate +441.2%
Contains more Vitamin K +23000%
Contains more Vitamin B6 +82.5%
Equal in Vitamin B1 - 0.387
Equal in Vitamin B5 - 0.443

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Matzo
Contains more Fats +1787.9%
Contains more Other +315%
Contains more Protein +50.6%
Contains more Carbs +36.5%
Contains more Water +36.9%
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 Fats +1787.9%
Contains more Other +315%
Contains more Protein +50.6%
Contains more Carbs +36.5%
Contains more Water +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Matzo
Contains more Monounsaturated Fat +5059.8%
Contains more Polyunsaturated fat +2078.6%
Contains less Saturated Fat -95.9%
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +5059.8%
Contains more Polyunsaturated fat +2078.6%
Contains less Saturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cracker Matzo Opinion
Net carbs 59g 80.7g Matzo
Protein 6.64g 10g Matzo
Fats 26.43g 1.4g Cracker
Carbs 61.3g 83.7g Matzo
Calories 510kcal 395kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g 0.29g Matzo
Fiber 2.3g 3g Matzo
Calcium 120mg 13mg Cracker
Iron 4.03mg 3.16mg Cracker
Magnesium 18mg 25mg Matzo
Phosphorus 248mg 89mg Cracker
Potassium 118mg 112mg Cracker
Sodium 726mg 0mg Matzo
Zinc 0.49mg 0.68mg Matzo
Copper 0.104mg 0.06mg Cracker
Manganese 0.491mg 0.65mg Matzo
Selenium 6.7µg 36.9µg Matzo
Vitamin E 3.03mg 0.06mg Cracker
Vitamin B1 0.416mg 0.387mg Cracker
Vitamin B2 0.456mg 0.291mg Cracker
Vitamin B3 4.352mg 3.892mg Cracker
Vitamin B5 0.417mg 0.443mg Matzo
Vitamin B6 0.063mg 0.115mg Matzo
Folate 92µg 17µg Cracker
Vitamin K 69.3µg 0.3µg Cracker
Tryptophan 0.084mg 0.116mg Matzo
Threonine 0.193mg 0.267mg Matzo
Isoleucine 0.246mg 0.371mg Matzo
Leucine 0.471mg 0.692mg Matzo
Lysine 0.103mg 0.193mg Matzo
Methionine 0.112mg 0.176mg Matzo
Phenylalanine 0.331mg 0.494mg Matzo
Valine 0.294mg 0.42mg Matzo
Histidine 0.145mg 0.213mg Matzo
Trans Fat 1.076g Matzo
Saturated Fat 5.562g 0.226g Matzo
Monounsaturated Fat 6.553g 0.127g Cracker
Polyunsaturated fat 13.137g 0.603g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker 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
53%
Cracker
25%
Matzo
Minerals Daily Need Coverage Score
56%
Cracker
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 726mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 5.336g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 63)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.