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  6. Green bean raw vs. Matzo

Green bean raw vs. Matzo — In-Depth Nutrition Comparison

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How are green bean raw and matzo different?

  • Green bean raw is higher in vitamin K, vitamin A, and vitamin C; however, matzo is richer in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, and phosphorus.
  • Daily need coverage for selenium for matzo is 66% higher.

Beans, snap, green, raw and Crackers, matzo, plain are the varieties used in this article.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Matzo
Matzo
6
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 CalciumCalcium +184.6%
Contains more PotassiumPotassium +88.4%
Contains more CopperCopper +15%
Contains more IronIron +206.8%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +134.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +200.9%
Contains more SeleniumSelenium +6050%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Matzo
Matzo
4
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more Vitamin KVitamin K +14233.3%
Contains more FolateFolate +94.1%
Contains more CholineCholine +41.7%
Contains more Vitamin B1Vitamin B1 +372%
Contains more Vitamin B2Vitamin B2 +179.8%
Contains more Vitamin B3Vitamin B3 +430.2%
Contains more Vitamin B5Vitamin B5 +96.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Matzo DV% diff.
Selenium 0.6µg 36.9µg 66%
Vitamin K 43µg 0.3µg 36%
Iron 1.03mg 3.16mg 27%
Carbs 6.97g 83.7g 26%
Vitamin B1 0.082mg 0.387mg 25%
Vitamin B3 0.734mg 3.892mg 20%
Manganese 0.216mg 0.65mg 19%
Calories 31kcal 395kcal 18%
Protein 1.83g 10g 16%
Vitamin C 12.2mg 0mg 14%
Vitamin B2 0.104mg 0.291mg 14%
Phosphorus 38mg 89mg 7%
Folate 33µg 17µg 4%
Zinc 0.24mg 0.68mg 4%
Vitamin B5 0.225mg 0.443mg 4%
Vitamin A 35µg 0µg 4%
Potassium 211mg 112mg 3%
Polyunsaturated fat 0.113g 0.603g 3%
Fats 0.22g 1.4g 2%
Calcium 37mg 13mg 2%
Vitamin B6 0.141mg 0.115mg 2%
Fructose 1.39g 2%
Vitamin E 0.41mg 0.06mg 2%
Fiber 2.7g 3g 1%
Saturated fat 0.05g 0.226g 1%
Choline 15.3mg 10.8mg 1%
Copper 0.069mg 0.06mg 1%
Net carbs 4.27g 80.7g N/A
Magnesium 25mg 25mg 0%
Sugar 3.26g 0.29g N/A
Starch 0.88g 0%
Sodium 6mg 0mg 0%
Monounsaturated fat 0.01g 0.127g 0%
Tryptophan 0.019mg 0.116mg 0%
Threonine 0.079mg 0.267mg 0%
Isoleucine 0.066mg 0.371mg 0%
Leucine 0.112mg 0.692mg 0%
Lysine 0.088mg 0.193mg 0%
Methionine 0.022mg 0.176mg 0%
Phenylalanine 0.067mg 0.494mg 0%
Valine 0.09mg 0.42mg 0%
Histidine 0.034mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Matzo
Matzo
3
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 +2000.5%
Contains more ProteinProtein +446.4%
Contains more FatsFats +536.4%
Contains more CarbsCarbs +1100.9%
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Matzo
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 -77.9%
Contains more Mono. FatMonounsaturated fat +1170%
Contains more Poly. FatPolyunsaturated fat +433.6%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.