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  6. Bean raw vs. Matzo

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 from 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.

Infographic

Bean raw 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.
Bean raw
Bean raw
8
:
2
Matzo
Matzo
Contains more Calcium +769.2%
Contains more Iron +60.4%
Contains more Magnesium +604%
Contains more Phosphorus +361.8%
Contains more Potassium +1143.8%
Contains more Zinc +235.3%
Contains more Copper +1388.3%
Contains more Manganese +76.6%
Contains less Sodium -100%
Contains more Selenium +32.3%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +769.2%
Contains more Iron +60.4%
Contains more Magnesium +604%
Contains more Phosphorus +361.8%
Contains more Potassium +1143.8%
Contains more Zinc +235.3%
Contains more Copper +1388.3%
Contains more Manganese +76.6%
Contains less Sodium -100%
Contains more Selenium +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.
Bean raw
Bean raw
7
:
2
Matzo
Matzo
Contains more Vitamin E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +84.2%
Contains more Vitamin B5 +77.2%
Contains more Vitamin B6 +312.2%
Contains more Folate +2988.2%
Contains more Vitamin K +1766.7%
Contains more Vitamin B2 +37.3%
Contains more Vitamin B3 +231.5%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 E +250%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +84.2%
Contains more Vitamin B5 +77.2%
Contains more Vitamin B6 +312.2%
Contains more Folate +2988.2%
Contains more Vitamin K +1766.7%
Contains more Vitamin B2 +37.3%
Contains more Vitamin B3 +231.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Matzo
Matzo
Contains more Protein +114.2%
Contains more Water +163.5%
Contains more Other +478.3%
Contains more Fats +13.8%
Contains more Carbs +33.8%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 +114.2%
Contains more Water +163.5%
Contains more Other +478.3%
Contains more Fats +13.8%
Contains more Carbs +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Matzo
Matzo
Contains more Monounsaturated Fat +80.3%
Contains more Polyunsaturated fat +48.2%
Equal in Saturated Fat - 0.226
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +80.3%
Contains more Polyunsaturated fat +48.2%
Equal in Saturated Fat - 0.226

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Matzo Opinion
Net carbs 47.05g 80.7g Matzo
Protein 21.42g 10g Bean raw
Fats 1.23g 1.4g Matzo
Carbs 62.55g 83.7g Matzo
Calories 347kcal 395kcal Matzo
Starch 34.17g Bean raw
Sugar 2.11g 0.29g Matzo
Fiber 15.5g 3g Bean raw
Calcium 113mg 13mg Bean raw
Iron 5.07mg 3.16mg Bean raw
Magnesium 176mg 25mg Bean raw
Phosphorus 411mg 89mg Bean raw
Potassium 1393mg 112mg Bean raw
Sodium 12mg 0mg Matzo
Zinc 2.28mg 0.68mg Bean raw
Copper 0.893mg 0.06mg Bean raw
Manganese 1.148mg 0.65mg Bean raw
Selenium 27.9µg 36.9µg Matzo
Vitamin E 0.21mg 0.06mg Bean raw
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.387mg Bean raw
Vitamin B2 0.212mg 0.291mg Matzo
Vitamin B3 1.174mg 3.892mg Matzo
Vitamin B5 0.785mg 0.443mg Bean raw
Vitamin B6 0.474mg 0.115mg Bean raw
Folate 525µg 17µg Bean raw
Vitamin K 5.6µg 0.3µg Bean raw
Tryptophan 0.237mg 0.116mg Bean raw
Threonine 0.81mg 0.267mg Bean raw
Isoleucine 0.871mg 0.371mg Bean raw
Leucine 1.558mg 0.692mg Bean raw
Lysine 1.356mg 0.193mg Bean raw
Methionine 0.259mg 0.176mg Bean raw
Phenylalanine 1.095mg 0.494mg Bean raw
Valine 0.998mg 0.42mg Bean raw
Histidine 0.556mg 0.213mg Bean raw
Saturated Fat 0.235g 0.226g Matzo
Monounsaturated Fat 0.229g 0.127g Bean raw
Polyunsaturated fat 0.407g 0.603g Matzo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
25%
Matzo
Minerals Daily Need Coverage Score
131%
Bean raw
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.82g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 33)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.