Bean raw vs. Matzo — In-Depth Nutrition Comparison
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How are bean raw and matzo different?
- Bean raw has more folate, copper, fiber, phosphorus, potassium, magnesium, vitamin B6, vitamin B1, iron, and manganese than matzo.
- Daily need coverage for folate for bean raw is 127% higher.
- Bean raw contains 15 times more copper than matzo. While bean raw contains 0.893mg of copper, matzo contains only 0.06mg.
Beans, pinto, mature seeds, raw and Crackers, matzo, plain are the varieties 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 | +604% |
| Contains more CalciumCalcium | +769.2% |
| Contains more PotassiumPotassium | +1143.8% |
| Contains more IronIron | +60.4% |
| Contains more CopperCopper | +1388.3% |
| Contains more ZincZinc | +235.3% |
| Contains more PhosphorusPhosphorus | +361.8% |
| Contains more ManganeseManganese | +76.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +32.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more Vitamin B1Vitamin B1 | +84.2% |
| Contains more Vitamin B5Vitamin B5 | +77.2% |
| Contains more Vitamin B6Vitamin B6 | +312.2% |
| Contains more Vitamin KVitamin K | +1766.7% |
| Contains more FolateFolate | +2988.2% |
| Contains more CholineCholine | +513% |
| Contains more Vitamin B2Vitamin B2 | +37.3% |
| Contains more Vitamin B3Vitamin B3 | +231.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 17µg | 127% |
| Copper | 0.893mg | 0.06mg | 93% |
| Fiber | 15.5g | 3g | 50% |
| Phosphorus | 411mg | 89mg | 46% |
| Potassium | 1393mg | 112mg | 38% |
| Magnesium | 176mg | 25mg | 36% |
| Vitamin B6 | 0.474mg | 0.115mg | 28% |
| Vitamin B1 | 0.713mg | 0.387mg | 27% |
| Iron | 5.07mg | 3.16mg | 24% |
| Protein | 21.42g | 10g | 23% |
| Manganese | 1.148mg | 0.65mg | 22% |
| Vitamin B3 | 1.174mg | 3.892mg | 17% |
| Selenium | 27.9µg | 36.9µg | 16% |
| Zinc | 2.28mg | 0.68mg | 15% |
| Starch | 34.17g | 14% | |
| Calcium | 113mg | 13mg | 10% |
| Choline | 66.2mg | 10.8mg | 10% |
| Carbs | 62.55g | 83.7g | 7% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Vitamin B5 | 0.785mg | 0.443mg | 7% |
| Vitamin B2 | 0.212mg | 0.291mg | 6% |
| Vitamin K | 5.6µg | 0.3µg | 4% |
| Calories | 347kcal | 395kcal | 2% |
| Vitamin E | 0.21mg | 0.06mg | 1% |
| Sodium | 12mg | 0mg | 1% |
| Polyunsaturated fat | 0.407g | 0.603g | 1% |
| Fats | 1.23g | 1.4g | 0% |
| Net carbs | 47.05g | 80.7g | N/A |
| Sugar | 2.11g | 0.29g | N/A |
| Saturated fat | 0.235g | 0.226g | 0% |
| Monounsaturated fat | 0.229g | 0.127g | 0% |
| Tryptophan | 0.237mg | 0.116mg | 0% |
| Threonine | 0.81mg | 0.267mg | 0% |
| Isoleucine | 0.871mg | 0.371mg | 0% |
| Leucine | 1.558mg | 0.692mg | 0% |
| Lysine | 1.356mg | 0.193mg | 0% |
| Methionine | 0.259mg | 0.176mg | 0% |
| Phenylalanine | 1.095mg | 0.494mg | 0% |
| Valine | 0.998mg | 0.42mg | 0% |
| Histidine | 0.556mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +114.2% |
| Contains more WaterWater | +163.5% |
| Contains more OtherOther | +478.3% |
| Contains more FatsFats | +13.8% |
| Contains more CarbsCarbs | +33.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +80.3% |
| Contains more Poly. FatPolyunsaturated fat | +48.2% |
~equal in
Saturated fat
~0.226g