Almonds vs. Matzo — In-Depth Nutrition Comparison
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How are almonds and matzo different?
- Almonds are richer in vitamin E, copper, manganese, vitamin B2, magnesium, phosphorus, fiber, calcium, and zinc, while matzo is higher in selenium.
- Almonds cover your daily need for vitamin E, 170% more than matzo.
- Almonds contain 21 times more calcium than matzo. Almonds contain 269mg of calcium, while matzo contains 13mg.
Nuts, almonds and Crackers, matzo, plain types were used in this article.
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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 MagnesiumMagnesium | +980% |
| Contains more CalciumCalcium | +1969.2% |
| Contains more PotassiumPotassium | +554.5% |
| Contains more IronIron | +17.4% |
| Contains more CopperCopper | +1618.3% |
| Contains more ZincZinc | +358.8% |
| Contains more PhosphorusPhosphorus | +440.4% |
| Contains more ManganeseManganese | +235.2% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +800% |
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 EVitamin E | +42616.7% |
| Contains more Vitamin B2Vitamin B2 | +291.1% |
| Contains more Vitamin B6Vitamin B6 | +19.1% |
| Contains more FolateFolate | +158.8% |
| Contains more CholineCholine | +382.4% |
| Contains more Vitamin B1Vitamin B1 | +88.8% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.06mg | 170% |
| Copper | 1.031mg | 0.06mg | 108% |
| Monounsaturated fat | 31.551g | 0.127g | 79% |
| Polyunsaturated fat | 12.329g | 0.603g | 78% |
| Fats | 49.93g | 1.4g | 75% |
| Manganese | 2.179mg | 0.65mg | 66% |
| Vitamin B2 | 1.138mg | 0.291mg | 65% |
| Selenium | 4.1µg | 36.9µg | 60% |
| Magnesium | 270mg | 25mg | 58% |
| Phosphorus | 481mg | 89mg | 56% |
| Fiber | 12.5g | 3g | 38% |
| Calcium | 269mg | 13mg | 26% |
| Protein | 21.15g | 10g | 22% |
| Zinc | 3.12mg | 0.68mg | 22% |
| Carbs | 21.55g | 83.7g | 21% |
| Potassium | 733mg | 112mg | 18% |
| Saturated fat | 3.802g | 0.226g | 16% |
| Vitamin B1 | 0.205mg | 0.387mg | 15% |
| Calories | 579kcal | 395kcal | 9% |
| Choline | 52.1mg | 10.8mg | 8% |
| Folate | 44µg | 17µg | 7% |
| Iron | 3.71mg | 3.16mg | 7% |
| Vitamin B3 | 3.618mg | 3.892mg | 2% |
| Vitamin B6 | 0.137mg | 0.115mg | 2% |
| Vitamin B5 | 0.471mg | 0.443mg | 1% |
| Net carbs | 9.05g | 80.7g | N/A |
| Sugar | 4.35g | 0.29g | N/A |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 0mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.116mg | 0% |
| Threonine | 0.601mg | 0.267mg | 0% |
| Isoleucine | 0.751mg | 0.371mg | 0% |
| Leucine | 1.473mg | 0.692mg | 0% |
| Lysine | 0.568mg | 0.193mg | 0% |
| Methionine | 0.157mg | 0.176mg | 0% |
| Phenylalanine | 1.132mg | 0.494mg | 0% |
| Valine | 0.855mg | 0.42mg | 0% |
| Histidine | 0.539mg | 0.213mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +111.5% |
| Contains more FatsFats | +3466.4% |
| Contains more OtherOther | +393.3% |
| Contains more CarbsCarbs | +288.4% |
~equal in
Water
~4.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +24743.3% |
| Contains more Poly. FatPolyunsaturated fat | +1944.6% |
| Contains less Sat. FatSaturated fat | -94.1% |
