Bagel vs. Matzo — In-Depth Nutrition Comparison
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A recap on differences between bagel and matzo
- Bagel is higher in manganese, folate, copper, phosphorus, and magnesium, yet matzo is higher in selenium and vitamin B2.
- Bagel covers your daily manganese needs 34% more than matzo.
Food varieties used in this article are Bagels, wheat and Crackers, matzo, plain.
Infographic
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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 | +104% |
| Contains more CalciumCalcium | +53.8% |
| Contains more PotassiumPotassium | +47.3% |
| Contains more CopperCopper | +191.7% |
| Contains more ZincZinc | +61.8% |
| Contains more PhosphorusPhosphorus | +59.6% |
| Contains more ManganeseManganese | +120% |
| Contains more IronIron | +14.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +28.6% |
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 | +433.3% |
| Contains more Vitamin B6Vitamin B6 | +27.8% |
| Contains more Vitamin KVitamin K | +400% |
| Contains more FolateFolate | +347.1% |
| Contains more Vitamin B2Vitamin B2 | +39.2% |
| Contains more Vitamin B3Vitamin B3 | +15.5% |
| Contains more Vitamin B5Vitamin B5 | +18.1% |
| Contains more CholineCholine | +10.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.43mg | 0.65mg | 34% |
| Sodium | 439mg | 0mg | 19% |
| Folate | 76µg | 17µg | 15% |
| Selenium | 28.7µg | 36.9µg | 15% |
| Copper | 0.175mg | 0.06mg | 13% |
| Carbs | 48.89g | 83.7g | 12% |
| Phosphorus | 142mg | 89mg | 8% |
| Calories | 250kcal | 395kcal | 7% |
| Vitamin B2 | 0.209mg | 0.291mg | 6% |
| Magnesium | 51mg | 25mg | 6% |
| Iron | 2.76mg | 3.16mg | 5% |
| Zinc | 1.1mg | 0.68mg | 4% |
| Fiber | 4.1g | 3g | 4% |
| Vitamin B3 | 3.37mg | 3.892mg | 3% |
| Polyunsaturated fat | 0.936g | 0.603g | 2% |
| Potassium | 165mg | 112mg | 2% |
| Vitamin E | 0.32mg | 0.06mg | 2% |
| Vitamin B6 | 0.147mg | 0.115mg | 2% |
| Vitamin B5 | 0.375mg | 0.443mg | 1% |
| Vitamin K | 1.5µg | 0.3µg | 1% |
| Vitamin B1 | 0.403mg | 0.387mg | 1% |
| Saturated fat | 0g | 0.226g | 1% |
| Calcium | 20mg | 13mg | 1% |
| Protein | 10.2g | 10g | 0% |
| Fats | 1.53g | 1.4g | 0% |
| Net carbs | 44.79g | 80.7g | N/A |
| Sugar | 6.12g | 0.29g | N/A |
| Choline | 9.8mg | 10.8mg | 0% |
| Monounsaturated fat | 0.29g | 0.127g | 0% |
| Tryptophan | 0.116mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.371mg | 0% | |
| Leucine | 0.692mg | 0% | |
| Lysine | 0.193mg | 0% | |
| Methionine | 0.176mg | 0% | |
| Phenylalanine | 0.494mg | 0% | |
| Valine | 0.42mg | 0% | |
| Histidine | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +773.3% |
| Contains more OtherOther | +205% |
| Contains more CarbsCarbs | +71.2% |
~equal in
Protein
~10g
~equal in
Fats
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +128.3% |
| Contains more Poly. FatPolyunsaturated fat | +55.2% |
