Matzo vs. Saltine cracker — In-Depth Nutrition Comparison
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The main differences between Matzo and Saltine cracker
- Matzo is richer in Selenium, yet Saltine cracker is richer in Iron, Folate, Vitamin B2, Vitamin B3, Vitamin B1, and Copper.
- Daily need coverage for Iron from Saltine cracker is 57% higher.
- Matzo contains 2 times more Selenium than Saltine cracker. Matzo contains 36.9µg of Selenium, while Saltine cracker contains 21.4µg.
Food types used in this article are Crackers, matzo, plain and Crackers, saltines, fat-free, low-sodium.
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.
Contains
less
Sodium
-100%
Contains
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Selenium
+72.4%
Contains
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Calcium
+69.2%
Contains
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Iron
+144.3%
Contains
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Phosphorus
+27%
Contains
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Zinc
+38.2%
Contains
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Copper
+141.7%
Equal in Magnesium - 26
Equal in Potassium - 115
Equal in Manganese - 0.637
Contains
less
Sodium
-100%
Contains
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Selenium
+72.4%
Contains
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Calcium
+69.2%
Contains
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Iron
+144.3%
Contains
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Phosphorus
+27%
Contains
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Zinc
+38.2%
Contains
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Copper
+141.7%
Equal in Magnesium - 26
Equal in Potassium - 115
Equal in Manganese - 0.637
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.
:
Contains
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Vitamin B5
+13.6%
Contains
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Vitamin B6
+35.3%
Contains
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Vitamin E
+100%
Contains
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Vitamin B1
+33.9%
Contains
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Vitamin B2
+102.7%
Contains
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Vitamin B3
+46.8%
Contains
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Folate
+629.4%
Contains
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Vitamin K
+1533.3%
Contains
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Vitamin B5
+13.6%
Contains
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Vitamin B6
+35.3%
Contains
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Vitamin E
+100%
Contains
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Vitamin B1
+33.9%
Contains
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Vitamin B2
+102.7%
Contains
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Vitamin B3
+46.8%
Contains
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Folate
+629.4%
Contains
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Vitamin K
+1533.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+26.5%
Contains
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Fats
+14.3%
Contains
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Other
+266.7%
Equal in Protein - 10.5
Equal in Carbs - 82.3
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Contains
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Water
+26.5%
Contains
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Fats
+14.3%
Contains
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Other
+266.7%
Equal in Protein - 10.5
Equal in Carbs - 82.3
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+11.8%
Contains
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Polyunsaturated fat
+13.6%
Equal in Saturated Fat - 0.244
Saturated Fat:
0.226 g
Monounsaturated Fat:
0.127 g
Polyunsaturated fat:
0.603 g
Saturated Fat:
0.244 g
Monounsaturated Fat:
0.142 g
Polyunsaturated fat:
0.685 g
Contains
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Monounsaturated Fat
+11.8%
Contains
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Polyunsaturated fat
+13.6%
Equal in Saturated Fat - 0.244
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 80.7g | 79.6g |
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| Protein | 10g | 10.5g |
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| Fats | 1.4g | 1.6g |
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| Carbs | 83.7g | 82.3g |
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| Calories | 395kcal | 393kcal |
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| Sugar | 0.29g | 0.38g |
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| Fiber | 3g | 2.7g |
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| Calcium | 13mg | 22mg |
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| Iron | 3.16mg | 7.72mg |
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| Magnesium | 25mg | 26mg |
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| Phosphorus | 89mg | 113mg |
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| Potassium | 112mg | 115mg |
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| Sodium | 0mg | 849mg |
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| Zinc | 0.68mg | 0.94mg |
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| Copper | 0.06mg | 0.145mg |
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| Manganese | 0.65mg | 0.637mg |
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| Selenium | 36.9µg | 21.4µg |
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| Vitamin E | 0.06mg | 0.12mg |
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| Vitamin B1 | 0.387mg | 0.518mg |
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| Vitamin B2 | 0.291mg | 0.59mg |
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| Vitamin B3 | 3.892mg | 5.714mg |
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| Vitamin B5 | 0.443mg | 0.39mg |
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| Vitamin B6 | 0.115mg | 0.085mg |
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| Folate | 17µg | 124µg |
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| Vitamin K | 0.3µg | 4.9µg |
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| Tryptophan | 0.116mg | 0.138mg |
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| Threonine | 0.267mg | 0.287mg |
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| Isoleucine | 0.371mg | 0.378mg |
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| Leucine | 0.692mg | 0.716mg |
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| Lysine | 0.193mg | 0.29mg |
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| Methionine | 0.176mg | 0.18mg |
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| Phenylalanine | 0.494mg | 0.514mg |
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| Valine | 0.42mg | 0.439mg |
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| Histidine | 0.213mg | 0.224mg |
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| Saturated Fat | 0.226g | 0.244g |
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| Monounsaturated Fat | 0.127g | 0.142g |
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| Polyunsaturated fat | 0.603g | 0.685g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
51%
76%
Comparison summary
Which food is richer in minerals?
Saltine cracker is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 849mg)
Which food is lower in Saturated Fat?
Matzo is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 74)
Which food is cheaper?
Matzo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)