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Almond butter vs. Matzo — In-Depth Nutrition Comparison

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Important differences between almond butter and matzo

  • Almond butter has more vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, calcium, and fiber; however, matzo has more selenium and vitamin B1.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Almond butter has 27 times more calcium than matzo. Almond butter has 347mg of calcium, while matzo has 13mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Crackers, matzo, plain.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Matzo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more MagnesiumMagnesium +1016%
Contains more CalciumCalcium +2569.2%
Contains more PotassiumPotassium +567.9%
Contains more CopperCopper +1456.7%
Contains more ZincZinc +383.8%
Contains more PhosphorusPhosphorus +470.8%
Contains more ManganeseManganese +227.8%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1437.5%
~equal in Iron ~3.16mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Matzo
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin EVitamin E +40250%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more FolateFolate +211.8%
Contains more CholineCholine +382.4%
Contains more Vitamin B1Vitamin B1 +843.9%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +109.6%
Contains more FatsFats +3864.3%
Contains more OtherOther +413.3%
Contains more CarbsCarbs +344.7%
Contains more WaterWater +162.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +25447.2%
Contains more Poly. FatPolyunsaturated fat +2157.5%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Matzo DV% diff.
Vitamin E 24.21mg 0.06mg 161%
Copper 0.934mg 0.06mg 97%
Polyunsaturated fat 13.613g 0.603g 87%
Fats 55.5g 1.4g 83%
Monounsaturated fat 32.445g 0.127g 81%
Manganese 2.131mg 0.65mg 64%
Selenium 2.4µg 36.9µg 63%
Magnesium 279mg 25mg 60%
Phosphorus 508mg 89mg 60%
Vitamin B2 0.939mg 0.291mg 50%
Calcium 347mg 13mg 33%
Vitamin B1 0.041mg 0.387mg 29%
Fiber 10.3g 3g 29%
Zinc 3.29mg 0.68mg 24%
Protein 20.96g 10g 22%
Carbs 18.82g 83.7g 22%
Potassium 748mg 112mg 19%
Saturated fat 4.152g 0.226g 18%
Calories 614kcal 395kcal 11%
Folate 53µg 17µg 9%
Choline 52.1mg 10.8mg 8%
Vitamin B3 3.155mg 3.892mg 5%
Iron 3.49mg 3.16mg 4%
Vitamin B5 0.318mg 0.443mg 3%
Vitamin B6 0.103mg 0.115mg 1%
Net carbs 8.52g 80.7g N/A
Sugar 4.43g 0.29g N/A
Starch 0.08g 0%
Sodium 7mg 0mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.159mg 0.116mg 0%
Threonine 0.555mg 0.267mg 0%
Isoleucine 0.813mg 0.371mg 0%
Leucine 1.483mg 0.692mg 0%
Lysine 0.612mg 0.193mg 0%
Methionine 0.122mg 0.176mg 0%
Phenylalanine 1.149mg 0.494mg 0%
Valine 0.937mg 0.42mg 0%
Histidine 0.55mg 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
68%
Almond butter
24%
Matzo
Minerals Daily Need Coverage Score
141%
Almond butter
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 4.14g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 3.926g)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $3)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.