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  6. Matzo vs. Crouton

Matzo vs. Crouton — In-Depth Nutrition Comparison

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How are Matzo and Crouton different?

  • Matzo is higher in Vitamin B6, and Manganese, however, Crouton is richer in Folate, Vitamin B1, Iron, Copper, Vitamin B3, and Fiber.
  • Daily need coverage for Sodium from Crouton is 30% higher.
  • Matzo contains 4 times more Vitamin B6 than Crouton. While Matzo contains 0.115mg of Vitamin B6, Crouton contains only 0.026mg.
  • Matzo has less Saturated Fat.

Crackers, matzo, plain and Croutons, plain are the varieties used in this article.

Infographic

Matzo vs Crouton 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
2
:
8
Crouton
Crouton
Contains less Sodium -100%
Contains more Manganese +30%
Contains more Calcium +484.6%
Contains more Iron +29.1%
Contains more Magnesium +24%
Contains more Phosphorus +29.2%
Contains more Potassium +10.7%
Contains more Zinc +30.9%
Contains more Copper +171.7%
Equal in Selenium - 37.5
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains less Sodium -100%
Contains more Manganese +30%
Contains more Calcium +484.6%
Contains more Iron +29.1%
Contains more Magnesium +24%
Contains more Phosphorus +29.2%
Contains more Potassium +10.7%
Contains more Zinc +30.9%
Contains more Copper +171.7%
Equal in Selenium - 37.5

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.
Matzo
Matzo
6
:
3
Crouton
Crouton
Contains more Vitamin B6 +342.3%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +39.7%
Contains more Folate +676.5%
Equal in Vitamin B2 - 0.272
Equal in Vitamin B5 - 0.429
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%
Crouton
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% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin B6 +342.3%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +39.7%
Contains more Folate +676.5%
Equal in Vitamin B2 - 0.272
Equal in Vitamin B5 - 0.429

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
:
4
Crouton
Crouton
Contains more Carbs +13.9%
Contains more Protein +19%
Contains more Fats +371.4%
Contains more Water +27.9%
Contains more Other +316.7%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Carbs +13.9%
Contains more Protein +19%
Contains more Fats +371.4%
Contains more Water +27.9%
Contains more Other +316.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Crouton
Crouton
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +2308.7%
Contains more Polyunsaturated fat +111.1%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +2308.7%
Contains more Polyunsaturated fat +111.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Crouton Opinion
Net carbs 80.7g 68.4g Matzo
Protein 10g 11.9g Crouton
Fats 1.4g 6.6g Crouton
Carbs 83.7g 73.5g Matzo
Calories 395kcal 407kcal Crouton
Sugar 0.29g Crouton
Fiber 3g 5.1g Crouton
Calcium 13mg 76mg Crouton
Iron 3.16mg 4.08mg Crouton
Magnesium 25mg 31mg Crouton
Phosphorus 89mg 115mg Crouton
Potassium 112mg 124mg Crouton
Sodium 0mg 698mg Matzo
Zinc 0.68mg 0.89mg Crouton
Copper 0.06mg 0.163mg Crouton
Manganese 0.65mg 0.5mg Matzo
Selenium 36.9µg 37.5µg Crouton
Vitamin E 0.06mg Matzo
Vitamin B1 0.387mg 0.623mg Crouton
Vitamin B2 0.291mg 0.272mg Matzo
Vitamin B3 3.892mg 5.439mg Crouton
Vitamin B5 0.443mg 0.429mg Matzo
Vitamin B6 0.115mg 0.026mg Matzo
Folate 17µg 132µg Crouton
Vitamin K 0.3µg Matzo
Tryptophan 0.116mg 0.14mg Crouton
Threonine 0.267mg 0.337mg Crouton
Isoleucine 0.371mg 0.456mg Crouton
Leucine 0.692mg 0.832mg Crouton
Lysine 0.193mg 0.278mg Crouton
Methionine 0.176mg 0.211mg Crouton
Phenylalanine 0.494mg 0.586mg Crouton
Valine 0.42mg 0.514mg Crouton
Histidine 0.213mg 0.255mg Crouton
Saturated Fat 0.226g 1.51g Matzo
Monounsaturated Fat 0.127g 3.059g Crouton
Polyunsaturated fat 0.603g 1.273g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Crouton
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
38%
Crouton
Minerals Daily Need Coverage Score
51%
Matzo
70%
Crouton

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 698mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 1.284g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 72)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.