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Waffle vs. Matzo — In-Depth Nutrition Comparison

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The main differences between Waffle and Matzo

  • Waffle is richer in Calcium, Selenium, Phosphorus, and Vitamin B12, yet Matzo is richer in Manganese, Vitamin B3, and Iron.
  • Daily need coverage for Calcium from Waffle is 24% higher.

Food types used in this article are Waffles, plain, prepared from recipe and Crackers, matzo, plain.

Infographic

Waffle 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.
Waffle
5
:
4
Matzo
Contains more Calcium +1861.5%
Contains more Phosphorus +113.5%
Contains more Potassium +42%
Contains more Selenium +25.2%
Contains more Iron +36.8%
Contains more Magnesium +31.6%
Contains less Sodium -100%
Contains more Manganese +145.3%
Equal in Zinc - 0.68
Equal in Copper - 0.06
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +1861.5%
Contains more Phosphorus +113.5%
Contains more Potassium +42%
Contains more Selenium +25.2%
Contains more Iron +36.8%
Contains more Magnesium +31.6%
Contains less Sodium -100%
Contains more Manganese +145.3%
Equal in Zinc - 0.68
Equal in Copper - 0.06

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.
Waffle
6
:
6
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +19.2%
Contains more Folate +170.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +87.7%
Contains more Vitamin B6 +105.4%
Equal in Vitamin B5 - 0.443
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
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 C +∞%
Contains more Vitamin B2 +19.2%
Contains more Folate +170.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B3 +87.7%
Contains more Vitamin B6 +105.4%
Equal in Vitamin B5 - 0.443

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
3
:
2
Matzo
Contains more Fats +907.1%
Contains more Water +876.7%
Contains more Other +416.7%
Contains more Protein +26.6%
Contains more Carbs +154.4%
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
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 +907.1%
Contains more Water +876.7%
Contains more Other +416.7%
Contains more Protein +26.6%
Contains more Carbs +154.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
:
1
Matzo
Contains more Monounsaturated Fat +2672.4%
Contains more Polyunsaturated fat +1025.2%
Contains less Saturated Fat -92.1%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +2672.4%
Contains more Polyunsaturated fat +1025.2%
Contains less Saturated Fat -92.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Matzo
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 Waffle Matzo Opinion
Net carbs 32.9g 80.7g Matzo
Protein 7.9g 10g Matzo
Fats 14.1g 1.4g Waffle
Carbs 32.9g 83.7g Matzo
Calories 291kcal 395kcal Matzo
Sugar 0.29g Waffle
Fiber 3g Matzo
Calcium 255mg 13mg Waffle
Iron 2.31mg 3.16mg Matzo
Magnesium 19mg 25mg Matzo
Phosphorus 190mg 89mg Waffle
Potassium 159mg 112mg Waffle
Sodium 511mg 0mg Matzo
Zinc 0.68mg 0.68mg
Copper 0.062mg 0.06mg Waffle
Manganese 0.265mg 0.65mg Matzo
Selenium 46.2µg 36.9µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.06mg Matzo
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.387mg Matzo
Vitamin B2 0.347mg 0.291mg Waffle
Vitamin B3 2.073mg 3.892mg Matzo
Vitamin B5 0.485mg 0.443mg Waffle
Vitamin B6 0.056mg 0.115mg Matzo
Folate 46µg 17µg Waffle
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 0.3µg Matzo
Tryptophan 0.099mg 0.116mg Matzo
Threonine 0.289mg 0.267mg Waffle
Isoleucine 0.362mg 0.371mg Matzo
Leucine 0.63mg 0.692mg Matzo
Lysine 0.384mg 0.193mg Waffle
Methionine 0.179mg 0.176mg Waffle
Phenylalanine 0.395mg 0.494mg Matzo
Valine 0.409mg 0.42mg Matzo
Histidine 0.187mg 0.213mg Matzo
Cholesterol 69mg 0mg Matzo
Saturated Fat 2.866g 0.226g Matzo
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.127g Waffle
Polyunsaturated fat 6.785g 0.603g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle 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
26%
Waffle
25%
Matzo
Minerals Daily Need Coverage Score
66%
Waffle
51%
Matzo

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 511mg)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 2.64g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 76)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.