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