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Matzo vs. Cracker — In-Depth Nutrition Comparison

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What are the main differences between Matzo and Cracker?

  • Matzo is richer in Selenium, while Cracker is higher in Vitamin K, Phosphorus, Vitamin E , Folate, Vitamin B2, Iron, and Calcium.
  • Cracker's daily need coverage for Vitamin K is 58% higher.
  • Cracker has 6 times less Selenium than Matzo. Matzo has 36.9µg of Selenium, while Cracker has 6.7µg.
  • Matzo is lower in Saturated Fat.

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

Infographic

Matzo vs Cracker infographic
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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
5
:
Contains more Magnesium +38.9%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +32.4%
Contains more Selenium +450.7%
Contains more Calcium +823.1%
Contains more Iron +27.5%
Contains more Phosphorus +178.7%
Contains more Copper +73.3%
Equal in Potassium - 118
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +38.9%
Contains less Sodium -100%
Contains more Zinc +38.8%
Contains more Manganese +32.4%
Contains more Selenium +450.7%
Contains more Calcium +823.1%
Contains more Iron +27.5%
Contains more Phosphorus +178.7%
Contains more Copper +73.3%
Equal in Potassium - 118

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
2
:
Contains more Vitamin B6 +82.5%
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%
Equal in Vitamin B1 - 0.416
Equal in Vitamin B5 - 0.417
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%
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%
Contains more Vitamin B6 +82.5%
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%
Equal in Vitamin B1 - 0.416
Equal in Vitamin B5 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
3
:
Contains more Protein +50.6%
Contains more Carbs +36.5%
Contains more Water +36.9%
Contains more Fats +1787.9%
Contains more Other +315%
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
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
Contains more Protein +50.6%
Contains more Carbs +36.5%
Contains more Water +36.9%
Contains more Fats +1787.9%
Contains more Other +315%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Cracker
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 Matzo Cracker Opinion
Net carbs 80.7g 59g Matzo
Protein 10g 6.64g Matzo
Fats 1.4g 26.43g Cracker
Carbs 83.7g 61.3g Matzo
Calories 395kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 0.29g 8.18g Matzo
Fiber 3g 2.3g Matzo
Calcium 13mg 120mg Cracker
Iron 3.16mg 4.03mg Cracker
Magnesium 25mg 18mg Matzo
Phosphorus 89mg 248mg Cracker
Potassium 112mg 118mg Cracker
Sodium 0mg 726mg Matzo
Zinc 0.68mg 0.49mg Matzo
Copper 0.06mg 0.104mg Cracker
Manganese 0.65mg 0.491mg Matzo
Selenium 36.9µg 6.7µg Matzo
Vitamin E 0.06mg 3.03mg Cracker
Vitamin B1 0.387mg 0.416mg Cracker
Vitamin B2 0.291mg 0.456mg Cracker
Vitamin B3 3.892mg 4.352mg Cracker
Vitamin B5 0.443mg 0.417mg Matzo
Vitamin B6 0.115mg 0.063mg Matzo
Folate 17µg 92µg Cracker
Vitamin K 0.3µg 69.3µg Cracker
Tryptophan 0.116mg 0.084mg Matzo
Threonine 0.267mg 0.193mg Matzo
Isoleucine 0.371mg 0.246mg Matzo
Leucine 0.692mg 0.471mg Matzo
Lysine 0.193mg 0.103mg Matzo
Methionine 0.176mg 0.112mg Matzo
Phenylalanine 0.494mg 0.331mg Matzo
Valine 0.42mg 0.294mg Matzo
Histidine 0.213mg 0.145mg Matzo
Trans Fat 1.076g Matzo
Saturated Fat 0.226g 5.562g Matzo
Monounsaturated Fat 0.127g 6.553g Cracker
Polyunsaturated fat 0.603g 13.137g 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
Matzo Cracker
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
53%
Cracker
Minerals Daily Need Coverage Score
51%
Matzo
56%
Cracker

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.