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English muffin vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between English muffin and Matzo?

  • English muffin is richer in Copper, and Phosphorus, while Matzo is higher in Iron, Vitamin B1, Vitamin B3, Manganese, Vitamin B2, and Vitamin B6.
  • Matzo's daily need coverage for Iron is 28% higher.

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Crackers, matzo, plain types in this comparison.

Infographic

English muffin 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 +300%
Contains more Phosphorus +49.4%
Contains more Potassium +17%
Contains more Copper +115%
Contains more Iron +255.1%
Contains more Magnesium +19%
Contains less Sodium -100%
Contains more Manganese +82.1%
Equal in Zinc - 0.68
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +300%
Contains more Phosphorus +49.4%
Contains more Potassium +17%
Contains more Copper +115%
Contains more Iron +255.1%
Contains more Magnesium +19%
Contains less Sodium -100%
Contains more Manganese +82.1%
Equal in Zinc - 0.68

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.
:
7
Matzo
Contains more Vitamin C +∞%
Contains more Folate +117.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +89%
Contains more Vitamin B3 +148.5%
Contains more Vitamin B6 +167.4%
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% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
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 C +∞%
Contains more Folate +117.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +89%
Contains more Vitamin B3 +148.5%
Contains more Vitamin B6 +167.4%
Equal in Vitamin B5 - 0.443

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +28.6%
Contains more Water +879.1%
Contains more Other +300%
Contains more Protein +29.9%
Contains more Carbs +82%
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +28.6%
Contains more Water +879.1%
Contains more Other +300%
Contains more Protein +29.9%
Contains more Carbs +82%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +137.8%
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -12.7%
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +137.8%
Contains more Polyunsaturated fat +47.3%
Contains less Saturated Fat -12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Matzo Opinion
Net carbs 43.3g 80.7g Matzo
Protein 7.7g 10g Matzo
Fats 1.8g 1.4g English muffin
Carbs 46g 83.7g Matzo
Calories 235kcal 395kcal Matzo
Sugar 0.29g English muffin
Fiber 2.7g 3g Matzo
Calcium 52mg 13mg English muffin
Iron 0.89mg 3.16mg Matzo
Magnesium 21mg 25mg Matzo
Phosphorus 133mg 89mg English muffin
Potassium 131mg 112mg English muffin
Sodium 464mg 0mg Matzo
Zinc 0.7mg 0.68mg English muffin
Copper 0.129mg 0.06mg English muffin
Manganese 0.357mg 0.65mg Matzo
Selenium 36.9µg Matzo
Vitamin E 0.06mg Matzo
Vitamin C 0.1mg 0mg English muffin
Vitamin B1 0.181mg 0.387mg Matzo
Vitamin B2 0.154mg 0.291mg Matzo
Vitamin B3 1.566mg 3.892mg Matzo
Vitamin B5 0.446mg 0.443mg English muffin
Vitamin B6 0.043mg 0.115mg Matzo
Folate 37µg 17µg English muffin
Vitamin B12 0.04µg 0µg English muffin
Vitamin K 0.3µg Matzo
Tryptophan 0.092mg 0.116mg Matzo
Threonine 0.242mg 0.267mg Matzo
Isoleucine 0.315mg 0.371mg Matzo
Leucine 0.553mg 0.692mg Matzo
Lysine 0.241mg 0.193mg English muffin
Methionine 0.139mg 0.176mg Matzo
Phenylalanine 0.379mg 0.494mg Matzo
Valine 0.353mg 0.42mg Matzo
Histidine 0.17mg 0.213mg Matzo
Saturated Fat 0.259g 0.226g Matzo
Monounsaturated Fat 0.302g 0.127g English muffin
Polyunsaturated fat 0.888g 0.603g English muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin 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
15%
English muffin
25%
Matzo
Minerals Daily Need Coverage Score
30%
English muffin
51%
Matzo

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 464mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.033g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 77)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 0.29g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.