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  6. Matzo vs. Bagel

Matzo vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between Matzo and Bagel

  • Matzo is higher in Selenium, and Vitamin B2, yet Bagel is higher in Manganese, Folate, Copper, Phosphorus, and Magnesium.
  • Bagel covers your daily Manganese needs 34% more than Matzo.

Food varieties used in this article are Crackers, matzo, plain and Bagels, wheat.

Infographic

Matzo vs Bagel 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.
Matzo
Matzo
3
:
7
Bagel
Bagel
Contains more Iron +14.5%
Contains less Sodium -100%
Contains more Selenium +28.6%
Contains more Calcium +53.8%
Contains more Magnesium +104%
Contains more Phosphorus +59.6%
Contains more Potassium +47.3%
Contains more Zinc +61.8%
Contains more Copper +191.7%
Contains more Manganese +120%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Iron +14.5%
Contains less Sodium -100%
Contains more Selenium +28.6%
Contains more Calcium +53.8%
Contains more Magnesium +104%
Contains more Phosphorus +59.6%
Contains more Potassium +47.3%
Contains more Zinc +61.8%
Contains more Copper +191.7%
Contains more Manganese +120%

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.
Matzo
Matzo
3
:
5
Bagel
Bagel
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B5 +18.1%
Contains more Vitamin E +433.3%
Contains more Vitamin B6 +27.8%
Contains more Folate +347.1%
Contains more Vitamin K +400%
Equal in Vitamin B1 - 0.403
Matzo
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%
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B5 +18.1%
Contains more Vitamin E +433.3%
Contains more Vitamin B6 +27.8%
Contains more Folate +347.1%
Contains more Vitamin K +400%
Equal in Vitamin B1 - 0.403

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
:
4
Bagel
Bagel
Contains more Carbs +71.2%
Contains more Water +773.3%
Contains more Other +205%
Equal in Protein - 10.2
Equal in Fats - 1.53
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more Carbs +71.2%
Contains more Water +773.3%
Contains more Other +205%
Equal in Protein - 10.2
Equal in Fats - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
0
:
3
Bagel
Bagel
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +128.3%
Contains more Polyunsaturated fat +55.2%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +128.3%
Contains more Polyunsaturated fat +55.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Bagel Opinion
Net carbs 80.7g 44.79g Matzo
Protein 10g 10.2g Bagel
Fats 1.4g 1.53g Bagel
Carbs 83.7g 48.89g Matzo
Calories 395kcal 250kcal Matzo
Sugar 0.29g 6.12g Matzo
Fiber 3g 4.1g Bagel
Calcium 13mg 20mg Bagel
Iron 3.16mg 2.76mg Matzo
Magnesium 25mg 51mg Bagel
Phosphorus 89mg 142mg Bagel
Potassium 112mg 165mg Bagel
Sodium 0mg 439mg Matzo
Zinc 0.68mg 1.1mg Bagel
Copper 0.06mg 0.175mg Bagel
Manganese 0.65mg 1.43mg Bagel
Selenium 36.9µg 28.7µg Matzo
Vitamin E 0.06mg 0.32mg Bagel
Vitamin B1 0.387mg 0.403mg Bagel
Vitamin B2 0.291mg 0.209mg Matzo
Vitamin B3 3.892mg 3.37mg Matzo
Vitamin B5 0.443mg 0.375mg Matzo
Vitamin B6 0.115mg 0.147mg Bagel
Folate 17µg 76µg Bagel
Vitamin K 0.3µg 1.5µg Bagel
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Saturated Fat 0.226g 0g Bagel
Monounsaturated Fat 0.127g 0.29g Bagel
Polyunsaturated fat 0.603g 0.936g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Bagel
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
25%
Matzo
28%
Bagel
Minerals Daily Need Coverage Score
51%
Matzo
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 5.83g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 439mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 69)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.226g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
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 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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.