Beans vs. Matzo — In-Depth Nutrition Comparison
Compare
What are the main differences between beans and matzo?
- Beans are richer in copper, fiber, zinc, and potassium, while matzo is higher in selenium, iron, vitamin B3, vitamin B1, and vitamin B2.
- Matzo's daily need coverage for selenium is 59% higher.
- Matzo has 4 times less calcium than beans. Beans have 50mg of calcium, while matzo has 13mg.
We used Beans, baked, canned, no salt added and Crackers, matzo, plain types in this comparison.
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.
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +284.6% |
| Contains more PotassiumPotassium | +164.3% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains more IronIron | +989.7% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +720% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more FolateFolate | +41.2% |
| Contains more CholineCholine | +185.2% |
| Contains more Vitamin B1Vitamin B1 | +158% |
| Contains more Vitamin B2Vitamin B2 | +385% |
| Contains more Vitamin B3Vitamin B3 | +805.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.5µg | 36.9µg | 59% |
| Iron | 0.29mg | 3.16mg | 36% |
| Manganese | 0.65mg | 28% | |
| Vitamin B3 | 0.43mg | 3.892mg | 22% |
| Carbs | 20.49g | 83.7g | 21% |
| Vitamin B1 | 0.15mg | 0.387mg | 20% |
| Vitamin B2 | 0.06mg | 0.291mg | 18% |
| Copper | 0.206mg | 0.06mg | 16% |
| Calories | 105kcal | 395kcal | 15% |
| Fiber | 5.5g | 3g | 10% |
| Protein | 4.8g | 10g | 10% |
| Vitamin B5 | 0.443mg | 9% | |
| Zinc | 1.4mg | 0.68mg | 7% |
| Potassium | 296mg | 112mg | 5% |
| Calcium | 50mg | 13mg | 4% |
| Choline | 30.8mg | 10.8mg | 4% |
| Polyunsaturated fat | 0.172g | 0.603g | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Phosphorus | 104mg | 89mg | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Folate | 24µg | 17µg | 2% |
| Fats | 0.4g | 1.4g | 2% |
| Saturated fat | 0.103g | 0.226g | 1% |
| Vitamin B6 | 0.13mg | 0.115mg | 1% |
| Vitamin E | 0.15mg | 0.06mg | 1% |
| Vitamin A | 5µg | 0µg | 1% |
| Net carbs | 14.99g | 80.7g | N/A |
| Sugar | 7.78g | 0.29g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Vitamin K | 0.8µg | 0.3µg | 0% |
| Monounsaturated fat | 0.035g | 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 | +1588.4% |
| Contains more OtherOther | +185% |
| Contains more ProteinProtein | +108.3% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +308.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.4% |
| Contains more Mono. FatMonounsaturated fat | +262.9% |
| Contains more Poly. FatPolyunsaturated fat | +250.6% |
