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Matzo vs. Wafer — In-Depth Nutrition Comparison

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The main differences between Matzo and Wafer

  • Matzo is richer in Selenium, Vitamin B1, and Vitamin B3, yet Wafer is richer in Copper, Iron, Folate, Magnesium, and Phosphorus.
  • Daily need coverage for Selenium from Matzo is 57% higher.
  • Matzo contains 2 times more Vitamin B1 than Wafer. Matzo contains 0.387mg of Vitamin B1, while Wafer contains 0.203mg.
  • Matzo contains less Saturated Fat.

Food types used in this article are Crackers, matzo, plain and Cookies, chocolate wafers.

Infographic

Matzo vs Wafer 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
2
:
8
Wafer
Contains less Sodium -100%
Contains more Selenium +547.4%
Contains more Calcium +138.5%
Contains more Iron +26.9%
Contains more Magnesium +112%
Contains more Phosphorus +48.3%
Contains more Potassium +87.5%
Contains more Zinc +60.3%
Contains more Copper +671.7%
Equal in Manganese - 0.696
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 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains less Sodium -100%
Contains more Selenium +547.4%
Contains more Calcium +138.5%
Contains more Iron +26.9%
Contains more Magnesium +112%
Contains more Phosphorus +48.3%
Contains more Potassium +87.5%
Contains more Zinc +60.3%
Contains more Copper +671.7%
Equal in Manganese - 0.696

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
5
:
5
Wafer
Contains more Vitamin B1 +90.6%
Contains more Vitamin B3 +36.2%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +125.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Folate +176.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.266
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% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +90.6%
Contains more Vitamin B3 +36.2%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B6 +125.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1100%
Contains more Folate +176.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +700%
Equal in Vitamin B2 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
2
:
3
Wafer
Contains more Protein +51.5%
Contains more Carbs +15.1%
Contains more Fats +914.3%
Contains more Other +233.3%
Equal in Water - 4.5
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +51.5%
Contains more Carbs +15.1%
Contains more Fats +914.3%
Contains more Other +233.3%
Equal in Water - 4.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
:
2
Wafer
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +3730.7%
Contains more Polyunsaturated fat +588.7%
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +3730.7%
Contains more Polyunsaturated fat +588.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Wafer Opinion
Net carbs 80.7g 69.3g Matzo
Protein 10g 6.6g Matzo
Fats 1.4g 14.2g Wafer
Carbs 83.7g 72.7g Matzo
Calories 395kcal 433kcal Wafer
Sugar 0.29g 37.43g Matzo
Fiber 3g 3.4g Wafer
Calcium 13mg 31mg Wafer
Iron 3.16mg 4.01mg Wafer
Magnesium 25mg 53mg Wafer
Phosphorus 89mg 132mg Wafer
Potassium 112mg 210mg Wafer
Sodium 0mg 580mg Matzo
Zinc 0.68mg 1.09mg Wafer
Copper 0.06mg 0.463mg Wafer
Manganese 0.65mg 0.696mg Wafer
Selenium 36.9µg 5.7µg Matzo
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.06mg 0.72mg Wafer
Vitamin B1 0.387mg 0.203mg Matzo
Vitamin B2 0.291mg 0.266mg Matzo
Vitamin B3 3.892mg 2.858mg Matzo
Vitamin B5 0.443mg 0.381mg Matzo
Vitamin B6 0.115mg 0.051mg Matzo
Folate 17µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.3µg 2.4µg Wafer
Tryptophan 0.116mg 0.096mg Matzo
Threonine 0.267mg 0.22mg Matzo
Isoleucine 0.371mg 0.261mg Matzo
Leucine 0.692mg 0.447mg Matzo
Lysine 0.193mg 0.281mg Wafer
Methionine 0.176mg 0.105mg Matzo
Phenylalanine 0.494mg 0.308mg Matzo
Valine 0.42mg 0.323mg Matzo
Histidine 0.213mg 0.128mg Matzo
Cholesterol 0mg 2mg Matzo
Saturated Fat 0.226g 4.241g Matzo
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.127g 4.865g Wafer
Polyunsaturated fat 0.603g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
51%
Matzo
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 37.14g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 580mg)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 4.015g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 61)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.