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  6. Matzo vs. Oat bread

Matzo vs. Oat bread — In-Depth Nutrition Comparison

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The main differences between Matzo and Oat bread

  • Matzo is richer in Selenium, yet Oat bread is richer in Folate, Vitamin B1, Copper, Phosphorus, Fiber, Vitamin B3, Manganese, and Calcium.
  • Daily need coverage for Folate from Oat bread is 16% higher.

Food types used in this article are Crackers, matzo, plain and Bread, oat bran.

Infographic

Matzo vs Oat bread 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
Oat bread
Oat bread
Contains less Sodium -100%
Contains more Selenium +23%
Contains more Calcium +400%
Contains more Magnesium +40%
Contains more Phosphorus +58.4%
Contains more Potassium +31.3%
Contains more Zinc +30.9%
Contains more Copper +125%
Contains more Manganese +19.8%
Equal in Iron - 3.12
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Contains less Sodium -100%
Contains more Selenium +23%
Contains more Calcium +400%
Contains more Magnesium +40%
Contains more Phosphorus +58.4%
Contains more Potassium +31.3%
Contains more Zinc +30.9%
Contains more Copper +125%
Contains more Manganese +19.8%
Equal in Iron - 3.12

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
1
:
8
Oat bread
Oat bread
Contains more Vitamin B6 +57.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +31.2%
Contains more Folate +376.5%
Contains more Vitamin K +300%
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%
Oat bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 0% 0% 127% 80% 91% 35% 17% 61% 0% 3%
Contains more Vitamin B6 +57.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +633.3%
Contains more Vitamin B1 +30.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +24.1%
Contains more Vitamin B5 +31.2%
Contains more Folate +376.5%
Contains more Vitamin K +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
:
4
Oat bread
Oat bread
Contains more Carbs +110.3%
Contains more Fats +214.3%
Contains more Water +923.3%
Contains more Other +133.3%
Equal in Protein - 10.4
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Oat bread
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 g
Contains more Carbs +110.3%
Contains more Fats +214.3%
Contains more Water +923.3%
Contains more Other +133.3%
Equal in Protein - 10.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Oat bread
Oat bread
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +1152%
Contains more Polyunsaturated fat +180.9%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Oat bread
18% 40% 43%
Saturated Fat: 0.697 g
Monounsaturated Fat: 1.59 g
Polyunsaturated fat: 1.694 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +1152%
Contains more Polyunsaturated fat +180.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Oat bread Opinion
Net carbs 80.7g 35.3g Matzo
Protein 10g 10.4g Oat bread
Fats 1.4g 4.4g Oat bread
Carbs 83.7g 39.8g Matzo
Calories 395kcal 236kcal Matzo
Sugar 0.29g 7.7g Matzo
Fiber 3g 4.5g Oat bread
Calcium 13mg 65mg Oat bread
Iron 3.16mg 3.12mg Matzo
Magnesium 25mg 35mg Oat bread
Phosphorus 89mg 141mg Oat bread
Potassium 112mg 147mg Oat bread
Sodium 0mg 353mg Matzo
Zinc 0.68mg 0.89mg Oat bread
Copper 0.06mg 0.135mg Oat bread
Manganese 0.65mg 0.779mg Oat bread
Selenium 36.9µg 30µg Matzo
Vitamin A 0IU 5IU Oat bread
Vitamin A RAE 0µg 2µg Oat bread
Vitamin E 0.06mg 0.44mg Oat bread
Vitamin B1 0.387mg 0.504mg Oat bread
Vitamin B2 0.291mg 0.346mg Oat bread
Vitamin B3 3.892mg 4.831mg Oat bread
Vitamin B5 0.443mg 0.581mg Oat bread
Vitamin B6 0.115mg 0.073mg Matzo
Folate 17µg 81µg Oat bread
Vitamin K 0.3µg 1.2µg Oat bread
Tryptophan 0.116mg 0.131mg Oat bread
Threonine 0.267mg 0.299mg Oat bread
Isoleucine 0.371mg 0.399mg Oat bread
Leucine 0.692mg 0.733mg Oat bread
Lysine 0.193mg 0.297mg Oat bread
Methionine 0.176mg 0.179mg Oat bread
Phenylalanine 0.494mg 0.518mg Oat bread
Valine 0.42mg 0.461mg Oat bread
Histidine 0.213mg 0.225mg Oat bread
Saturated Fat 0.226g 0.697g Matzo
Monounsaturated Fat 0.127g 1.59g Oat bread
Polyunsaturated fat 0.603g 1.694g Oat bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Oat bread
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
35%
Oat bread
Minerals Daily Need Coverage Score
51%
Matzo
62%
Oat bread

Comparison summary

Which food is richer in minerals?
Oat bread
Oat bread is relatively richer in minerals
Which food is richer in vitamins?
Oat bread
Oat bread is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 7.41g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 353mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.471g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 64)
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 ($)

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. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.