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Arborio rice vs. Matzo — In-Depth Nutrition Comparison

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Significant differences between arborio rice and matzo

  • Arborio rice has more folate; however, matzo is richer in selenium, iron, vitamin B2, vitamin B1, vitamin B3, manganese, and phosphorus.
  • Matzo covers your daily selenium needs 53% more than arborio rice.
  • Matzo has 3 times less folate than arborio rice. Arborio rice has 59µg of folate, while matzo has 17µg.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Crackers, matzo, plain.

Infographic

Arborio rice 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Matzo
8
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 CopperCopper +20%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +330.8%
Contains more IronIron +116.4%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +169.7%
Contains more ManganeseManganese +82.1%
Contains more SeleniumSelenium +392%
~equal in Sodium ~0mg

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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Matzo
8
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 FolateFolate +247.1%
Contains more Vitamin B1Vitamin B1 +136%
Contains more Vitamin B2Vitamin B2 +1718.8%
Contains more Vitamin B3Vitamin B3 +160.7%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +94.9%
~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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Matzo
4
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1493.7%
Contains more ProteinProtein +323.7%
Contains more FatsFats +636.8%
Contains more CarbsCarbs +191.3%
Contains more OtherOther +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Matzo
2
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 less Sat. FatSaturated fat -77.4%
Contains more Mono. FatMonounsaturated fat +119%
Contains more Poly. FatPolyunsaturated fat +1106%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Matzo DV% diff.
Selenium 7.5µg 36.9µg 53%
Vitamin B2 0.016mg 0.291mg 21%
Iron 1.46mg 3.16mg 21%
Vitamin B1 0.164mg 0.387mg 19%
Carbs 28.73g 83.7g 18%
Vitamin B3 1.493mg 3.892mg 15%
Protein 2.36g 10g 15%
Manganese 0.357mg 0.65mg 13%
Calories 130kcal 395kcal 13%
Fiber 3g 12%
Folate 59µg 17µg 11%
Phosphorus 33mg 89mg 8%
Polyunsaturated fat 0.05g 0.603g 4%
Magnesium 8mg 25mg 4%
Vitamin B6 0.059mg 0.115mg 4%
Zinc 0.4mg 0.68mg 3%
Potassium 26mg 112mg 3%
Choline 10.8mg 2%
Fats 0.19g 1.4g 2%
Copper 0.072mg 0.06mg 1%
Calcium 1mg 13mg 1%
Vitamin B5 0.397mg 0.443mg 1%
Saturated fat 0.051g 0.226g 1%
Net carbs 28.73g 80.7g N/A
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.058g 0.127g 0%
Tryptophan 0.027mg 0.116mg 0%
Threonine 0.084mg 0.267mg 0%
Isoleucine 0.102mg 0.371mg 0%
Leucine 0.195mg 0.692mg 0%
Lysine 0.085mg 0.193mg 0%
Methionine 0.056mg 0.176mg 0%
Phenylalanine 0.126mg 0.494mg 0%
Valine 0.144mg 0.42mg 0%
Histidine 0.056mg 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
24%
Matzo
Minerals Daily Need Coverage Score
20%
Arborio rice
51%
Matzo

Comparison summary

Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 69)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.175g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.