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  6. Almond butter vs. Matzo

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.
Almond butter
Almond butter
8
:
2
Matzo
Matzo
Contains more Calcium +2569.2%
Contains more Iron +10.4%
Contains more Magnesium +1016%
Contains more Phosphorus +470.8%
Contains more Potassium +567.9%
Contains more Zinc +383.8%
Contains more Copper +1456.7%
Contains more Manganese +227.8%
Contains less Sodium -100%
Contains more Selenium +1437.5%
Equal in Iron - 3.16
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +2569.2%
Contains more Iron +10.4%
Contains more Magnesium +1016%
Contains more Phosphorus +470.8%
Contains more Potassium +567.9%
Contains more Zinc +383.8%
Contains more Copper +1456.7%
Contains more Manganese +227.8%
Contains less Sodium -100%
Contains more Selenium +1437.5%
Equal in Iron - 3.16

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.
Almond butter
Almond butter
4
:
5
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +40250%
Contains more Vitamin B2 +222.7%
Contains more Folate +211.8%
Contains more Vitamin B1 +843.9%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +39.3%
Contains more Vitamin B6 +11.7%
Contains more Vitamin K +∞%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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 +40250%
Contains more Vitamin B2 +222.7%
Contains more Folate +211.8%
Contains more Vitamin B1 +843.9%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +39.3%
Contains more Vitamin B6 +11.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Matzo
Matzo
Contains more Protein +109.6%
Contains more Fats +3864.3%
Contains more Other +413.3%
Contains more Carbs +344.7%
Contains more Water +162.2%
Almond butter
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
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Protein +109.6%
Contains more Fats +3864.3%
Contains more Other +413.3%
Contains more Carbs +344.7%
Contains more Water +162.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +25447.2%
Contains more Polyunsaturated fat +2157.5%
Contains less Saturated Fat -94.6%
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +25447.2%
Contains more Polyunsaturated fat +2157.5%
Contains less Saturated 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 Opinion
Net carbs 8.52g 80.7g Matzo
Protein 20.96g 10g Almond butter
Fats 55.5g 1.4g Almond butter
Carbs 18.82g 83.7g Matzo
Calories 614kcal 395kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g 0.29g Matzo
Fiber 10.3g 3g Almond butter
Calcium 347mg 13mg Almond butter
Iron 3.49mg 3.16mg Almond butter
Magnesium 279mg 25mg Almond butter
Phosphorus 508mg 89mg Almond butter
Potassium 748mg 112mg Almond butter
Sodium 7mg 0mg Matzo
Zinc 3.29mg 0.68mg Almond butter
Copper 0.934mg 0.06mg Almond butter
Manganese 2.131mg 0.65mg Almond butter
Selenium 2.4µg 36.9µg Matzo
Vitamin A 1IU 0IU Almond butter
Vitamin E 24.21mg 0.06mg Almond butter
Vitamin B1 0.041mg 0.387mg Matzo
Vitamin B2 0.939mg 0.291mg Almond butter
Vitamin B3 3.155mg 3.892mg Matzo
Vitamin B5 0.318mg 0.443mg Matzo
Vitamin B6 0.103mg 0.115mg Matzo
Folate 53µg 17µg Almond butter
Vitamin K 0µg 0.3µg Matzo
Tryptophan 0.159mg 0.116mg Almond butter
Threonine 0.555mg 0.267mg Almond butter
Isoleucine 0.813mg 0.371mg Almond butter
Leucine 1.483mg 0.692mg Almond butter
Lysine 0.612mg 0.193mg Almond butter
Methionine 0.122mg 0.176mg Matzo
Phenylalanine 1.149mg 0.494mg Almond butter
Valine 0.937mg 0.42mg Almond butter
Histidine 0.55mg 0.213mg Almond butter
Saturated Fat 4.152g 0.226g Matzo
Monounsaturated Fat 32.445g 0.127g Almond butter
Polyunsaturated fat 13.613g 0.603g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Almond butter
25%
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.