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  6. Brussels sprouts vs. Matzo

Brussels sprouts vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between Brussels sprouts and matzo

  • Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, and folate, yet matzo is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and manganese.
  • Brussels sprouts cover your daily vitamin K needs 147% more than matzo.

Food varieties used in this article are Brussels sprouts, raw and Crackers, matzo, plain.

Infographic

Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +223.1%
Contains more PotassiumPotassium +247.3%
Contains more CopperCopper +16.7%
Contains more IronIron +125.7%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +29%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +92.9%
Contains more SeleniumSelenium +2206.3%
~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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 +1366.7%
Contains more Vitamin B6Vitamin B6 +90.4%
Contains more Vitamin KVitamin K +58900%
Contains more FolateFolate +258.8%
Contains more CholineCholine +76.9%
Contains more Vitamin B1Vitamin B1 +178.4%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin B3Vitamin B3 +422.4%
Contains more Vitamin B5Vitamin B5 +43.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Matzo DV% diff.
Polyunsaturated fat 153g 0.603g 1016%
Vitamin K 177µg 0.3µg 147%
Vitamin C 85mg 0mg 94%
Selenium 1.6µg 36.9µg 64%
Carbs 8.95g 83.7g 25%
Iron 1.4mg 3.16mg 22%
Vitamin B1 0.139mg 0.387mg 21%
Vitamin B3 0.745mg 3.892mg 20%
Calories 43kcal 395kcal 18%
Vitamin B2 0.09mg 0.291mg 15%
Manganese 0.337mg 0.65mg 14%
Protein 3.38g 10g 13%
Folate 61µg 17µg 11%
Potassium 389mg 112mg 8%
Vitamin B6 0.219mg 0.115mg 8%
Vitamin E 0.88mg 0.06mg 5%
Vitamin A 38µg 0µg 4%
Fiber 3.8g 3g 3%
Phosphorus 69mg 89mg 3%
Calcium 42mg 13mg 3%
Vitamin B5 0.309mg 0.443mg 3%
Fats 0.3g 1.4g 2%
Zinc 0.42mg 0.68mg 2%
Choline 19.1mg 10.8mg 2%
Saturated fat 0.062g 0.226g 1%
Fructose 0.93g 1%
Sodium 25mg 0mg 1%
Copper 0.07mg 0.06mg 1%
Net carbs 5.15g 80.7g N/A
Magnesium 23mg 25mg 0%
Sugar 2.2g 0.29g N/A
Monounsaturated fat 0.023g 0.127g 0%
Tryptophan 0.037mg 0.116mg 0%
Threonine 0.12mg 0.267mg 0%
Isoleucine 0.132mg 0.371mg 0%
Leucine 0.152mg 0.692mg 0%
Lysine 0.154mg 0.193mg 0%
Methionine 0.032mg 0.176mg 0%
Phenylalanine 0.098mg 0.494mg 0%
Valine 0.155mg 0.42mg 0%
Histidine 0.076mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +1900%
Contains more OtherOther +128.3%
Contains more ProteinProtein +195.9%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +835.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Matzo
Matzo
1
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 -72.6%
Contains more Poly. FatPolyunsaturated fat +25273.1%
Contains more Mono. FatMonounsaturated fat +452.2%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.