Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Matzo vs. Pastry — In-Depth Nutrition Comparison

Compare

The main differences between Matzo and Pastry

  • Matzo is richer in Selenium, Vitamin B5, Iron, Vitamin B6, and Manganese, yet Pastry is richer in Folate, Vitamin K, and Copper.
  • Daily need coverage for Saturated Fat from Pastry is 47% higher.
  • Matzo contains less Saturated Fat.

Food types used in this article are Crackers, matzo, plain and Puff pastry, frozen, ready-to-bake.

Infographic

Matzo vs Pastry 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
9
:
1
Pastry
Contains more Calcium +30%
Contains more Iron +23.4%
Contains more Magnesium +56.3%
Contains more Phosphorus +48.3%
Contains more Potassium +83.6%
Contains less Sodium -100%
Contains more Zinc +28.3%
Contains more Manganese +33.2%
Contains more Selenium +52.5%
Contains more Copper +90%
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 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +30%
Contains more Iron +23.4%
Contains more Magnesium +56.3%
Contains more Phosphorus +48.3%
Contains more Potassium +83.6%
Contains less Sodium -100%
Contains more Zinc +28.3%
Contains more Manganese +33.2%
Contains more Selenium +52.5%
Contains more Copper +90%

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
4
:
6
Pastry
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +447.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Folate +358.8%
Contains more Vitamin K +5266.7%
Equal in Vitamin B1 - 0.398
Equal in Vitamin B2 - 0.283
Equal in Vitamin B3 - 4.168
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 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +447.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Folate +358.8%
Contains more Vitamin K +5266.7%
Equal in Vitamin B1 - 0.398
Equal in Vitamin B2 - 0.283
Equal in Vitamin B3 - 4.168

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
2
:
3
Pastry
Contains more Protein +37%
Contains more Carbs +85.6%
Contains more Fats +2621.4%
Contains more Water +97.7%
Contains more Other +66.7%
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Protein +37%
Contains more Carbs +85.6%
Contains more Fats +2621.4%
Contains more Water +97.7%
Contains more Other +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
:
2
Pastry
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +16905.5%
Contains more Polyunsaturated fat +711.6%
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +16905.5%
Contains more Polyunsaturated fat +711.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Pastry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Pastry Opinion
Net carbs 80.7g 43.6g Matzo
Protein 10g 7.3g Matzo
Fats 1.4g 38.1g Pastry
Carbs 83.7g 45.1g Matzo
Calories 395kcal 551kcal Pastry
Sugar 0.29g 0.74g Matzo
Fiber 3g 1.5g Matzo
Calcium 13mg 10mg Matzo
Iron 3.16mg 2.56mg Matzo
Magnesium 25mg 16mg Matzo
Phosphorus 89mg 60mg Matzo
Potassium 112mg 61mg Matzo
Sodium 0mg 249mg Matzo
Zinc 0.68mg 0.53mg Matzo
Copper 0.06mg 0.114mg Pastry
Manganese 0.65mg 0.488mg Matzo
Selenium 36.9µg 24.2µg Matzo
Vitamin A 0IU 1IU Pastry
Vitamin E 0.06mg 0.54mg Pastry
Vitamin B1 0.387mg 0.398mg Pastry
Vitamin B2 0.291mg 0.283mg Matzo
Vitamin B3 3.892mg 4.168mg Pastry
Vitamin B5 0.443mg 0mg Matzo
Vitamin B6 0.115mg 0.021mg Matzo
Folate 17µg 78µg Pastry
Vitamin K 0.3µg 16.1µg Pastry
Tryptophan 0.116mg 0.085mg Matzo
Threonine 0.267mg 0.196mg Matzo
Isoleucine 0.371mg 0.272mg Matzo
Leucine 0.692mg 0.508mg Matzo
Lysine 0.193mg 0.142mg Matzo
Methionine 0.176mg 0.129mg Matzo
Phenylalanine 0.494mg 0.362mg Matzo
Valine 0.42mg 0.308mg Matzo
Histidine 0.213mg 0.156mg Matzo
Saturated Fat 0.226g 9.643g Matzo
Monounsaturated Fat 0.127g 21.597g Pastry
Polyunsaturated fat 0.603g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Pastry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
30%
Pastry
Minerals Daily Need Coverage Score
51%
Matzo
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 249mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 9.417g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Matzo
Matzo 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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.