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  6. Rye bread vs. Matzo

Rye bread vs. Matzo — In-Depth Nutrition Comparison

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What are the differences between Rye bread and Matzo?

  • Rye bread is higher in Folate, Copper, Fiber, Manganese, Calcium, and Phosphorus, yet Matzo is higher in Selenium.
  • Rye bread's daily need coverage for Sodium is 26% more.
  • Rye bread has 6 times more Folate than Matzo. While Rye bread has 110µg of Folate, Matzo has only 17µg.
  • The amount of Sodium in Matzo is lower.

We used Bread, rye and Crackers, matzo, plain types in this article.

Infographic

Rye bread vs Matzo 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.
Rye bread
Rye bread
7
:
3
Matzo
Matzo
Contains more Calcium +461.5%
Contains more Magnesium +60%
Contains more Phosphorus +40.4%
Contains more Potassium +48.2%
Contains more Zinc +67.6%
Contains more Copper +210%
Contains more Manganese +26.8%
Contains more Iron +11.7%
Contains less Sodium -100%
Contains more Selenium +19.4%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +461.5%
Contains more Magnesium +60%
Contains more Phosphorus +40.4%
Contains more Potassium +48.2%
Contains more Zinc +67.6%
Contains more Copper +210%
Contains more Manganese +26.8%
Contains more Iron +11.7%
Contains less Sodium -100%
Contains more Selenium +19.4%

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.
Rye bread
Rye bread
7
:
3
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +15.1%
Contains more Folate +547.1%
Contains more Vitamin K +300%
Contains more Vitamin B6 +53.3%
Equal in Vitamin B3 - 3.892
Equal in Vitamin B5 - 0.443
Rye 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% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +15.1%
Contains more Folate +547.1%
Contains more Vitamin K +300%
Contains more Vitamin B6 +53.3%
Equal in Vitamin B3 - 3.892
Equal in Vitamin B5 - 0.443

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Matzo
Matzo
Contains more Fats +135.7%
Contains more Water +767.4%
Contains more Other +333.3%
Contains more Protein +17.6%
Contains more Carbs +73.3%
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Fats +135.7%
Contains more Water +767.4%
Contains more Other +333.3%
Contains more Protein +17.6%
Contains more Carbs +73.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +932.3%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -63.9%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +932.3%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -63.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye bread Matzo
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 Rye bread Matzo Opinion
Net carbs 42.5g 80.7g Matzo
Protein 8.5g 10g Matzo
Fats 3.3g 1.4g Rye bread
Carbs 48.3g 83.7g Matzo
Calories 259kcal 395kcal Matzo
Sugar 3.85g 0.29g Matzo
Fiber 5.8g 3g Rye bread
Calcium 73mg 13mg Rye bread
Iron 2.83mg 3.16mg Matzo
Magnesium 40mg 25mg Rye bread
Phosphorus 125mg 89mg Rye bread
Potassium 166mg 112mg Rye bread
Sodium 603mg 0mg Matzo
Zinc 1.14mg 0.68mg Rye bread
Copper 0.186mg 0.06mg Rye bread
Manganese 0.824mg 0.65mg Rye bread
Selenium 30.9µg 36.9µg Matzo
Vitamin A 7IU 0IU Rye bread
Vitamin E 0.33mg 0.06mg Rye bread
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.387mg Rye bread
Vitamin B2 0.335mg 0.291mg Rye bread
Vitamin B3 3.805mg 3.892mg Matzo
Vitamin B5 0.44mg 0.443mg Matzo
Vitamin B6 0.075mg 0.115mg Matzo
Folate 110µg 17µg Rye bread
Vitamin K 1.2µg 0.3µg Rye bread
Tryptophan 0.096mg 0.116mg Matzo
Threonine 0.255mg 0.267mg Matzo
Isoleucine 0.319mg 0.371mg Matzo
Leucine 0.579mg 0.692mg Matzo
Lysine 0.233mg 0.193mg Rye bread
Methionine 0.139mg 0.176mg Matzo
Phenylalanine 0.411mg 0.494mg Matzo
Valine 0.379mg 0.42mg Matzo
Histidine 0.182mg 0.213mg Matzo
Saturated Fat 0.626g 0.226g Matzo
Monounsaturated Fat 1.311g 0.127g Rye bread
Polyunsaturated fat 0.799g 0.603g Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Matzo
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
33%
Rye bread
25%
Matzo
Minerals Daily Need Coverage Score
67%
Rye bread
51%
Matzo

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 603mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.4g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 60)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.