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  6. White Bread vs. Matzo

White Bread vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between White Bread and Matzo?

  • White Bread is richer in Folate, Calcium, Vitamin B1, Iron, Vitamin B3, and Polyunsaturated fat, while Matzo is higher in Selenium.
  • Matzo's daily need coverage for Selenium is 27% higher.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Crackers, matzo, plain types in this comparison.

Infographic

White 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.
White Bread
White Bread
6
:
4
Matzo
Matzo
Contains more Calcium +1007.7%
Contains more Iron +14.2%
Contains more Phosphorus +10.1%
Contains more Potassium +12.5%
Contains more Copper +68.3%
Contains less Sodium -100%
Contains more Manganese +21.3%
Contains more Selenium +67.7%
Equal in Magnesium - 25
Equal in Phosphorus - 89
Equal in Zinc - 0.68
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +1007.7%
Contains more Iron +14.2%
Contains more Phosphorus +10.1%
Contains more Potassium +12.5%
Contains more Copper +68.3%
Contains less Sodium -100%
Contains more Manganese +21.3%
Contains more Selenium +67.7%
Equal in Magnesium - 25
Equal in Phosphorus - 89
Equal in Zinc - 0.68

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.
White Bread
White Bread
6
:
3
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +37.7%
Contains more Vitamin B3 +22.8%
Contains more Vitamin B5 +21%
Contains more Folate +552.9%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B6 +32.2%
Contains more Vitamin K +50%
White 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% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 +266.7%
Contains more Vitamin B1 +37.7%
Contains more Vitamin B3 +22.8%
Contains more Vitamin B5 +21%
Contains more Folate +552.9%
Contains more Vitamin B2 +19.8%
Contains more Vitamin B6 +32.2%
Contains more Vitamin K +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Matzo
Matzo
Contains more Fats +137.9%
Contains more Water +747%
Contains more Other +230%
Contains more Protein +13%
Contains more Carbs +69.4%
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +137.9%
Contains more Water +747%
Contains more Other +230%
Contains more Protein +13%
Contains more Carbs +69.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +371.7%
Contains more Polyunsaturated fat +165.7%
Contains less Saturated Fat -67.6%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +371.7%
Contains more Polyunsaturated fat +165.7%
Contains less Saturated Fat -67.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Matzo
Rich in minerals 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Matzo Opinion
Net carbs 46.72g 80.7g Matzo
Protein 8.85g 10g Matzo
Fats 3.33g 1.4g White Bread
Carbs 49.42g 83.7g Matzo
Calories 266kcal 395kcal Matzo
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 0.29g Matzo
Fiber 2.7g 3g Matzo
Calcium 144mg 13mg White Bread
Iron 3.61mg 3.16mg White Bread
Magnesium 23mg 25mg Matzo
Phosphorus 98mg 89mg White Bread
Potassium 126mg 112mg White Bread
Sodium 490mg 0mg Matzo
Zinc 0.74mg 0.68mg White Bread
Copper 0.101mg 0.06mg White Bread
Manganese 0.536mg 0.65mg Matzo
Selenium 22µg 36.9µg Matzo
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.06mg White Bread
Vitamin B1 0.533mg 0.387mg White Bread
Vitamin B2 0.243mg 0.291mg Matzo
Vitamin B3 4.78mg 3.892mg White Bread
Vitamin B5 0.536mg 0.443mg White Bread
Vitamin B6 0.087mg 0.115mg Matzo
Folate 111µg 17µg White Bread
Vitamin K 0.2µg 0.3µg Matzo
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Trans Fat 0.027g Matzo
Saturated Fat 0.698g 0.226g Matzo
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.127g White Bread
Polyunsaturated fat 1.602g 0.603g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White 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
35%
White Bread
25%
Matzo
Minerals Daily Need Coverage Score
56%
White Bread
51%
Matzo

Comparison summary

Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 5.38g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 490mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.472g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 73)
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 ($)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.