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  6. Bulgur dry vs. Matzo

Bulgur dry vs. Matzo — In-Depth Nutrition Comparison

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How are bulgur dry and matzo different?

  • Bulgur dry is higher in manganese, fiber, magnesium, copper, phosphorus, vitamin B6, and vitamin B5; however, matzo is richer in selenium, vitamin B2, and vitamin B1.
  • Daily need coverage for manganese for bulgur dry is 104% higher.
  • Bulgur dry contains 7 times more magnesium than matzo. While bulgur dry contains 164mg of magnesium, matzo contains only 25mg.

Bulgur, dry and Crackers, matzo, plain are the varieties used in this article.

Infographic

Bulgur dry 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 117% 11% 36% 92% 112% 53% 129% 2.2% 398% 13%
Matzo
Matzo
3
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 MagnesiumMagnesium +556%
Contains more CalciumCalcium +169.2%
Contains more PotassiumPotassium +266.1%
Contains more CopperCopper +458.3%
Contains more ZincZinc +183.8%
Contains more PhosphorusPhosphorus +237.1%
Contains more ManganeseManganese +368.9%
Contains more IronIron +28.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1504.3%

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.
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% 58% 27% 96% 63% 79% 0% 4.8% 20% 15%
Matzo
Matzo
2
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 B3Vitamin B3 +31.4%
Contains more Vitamin B5Vitamin B5 +135.9%
Contains more Vitamin B6Vitamin B6 +197.4%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +58.8%
Contains more CholineCholine +160.2%
Contains more Vitamin B1Vitamin B1 +66.8%
Contains more Vitamin B2Vitamin B2 +153%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur dry Matzo DV% diff.
Manganese 3.048mg 0.65mg 104%
Selenium 2.3µg 36.9µg 63%
Fiber 12.5g 3g 38%
Magnesium 164mg 25mg 33%
Copper 0.335mg 0.06mg 31%
Phosphorus 300mg 89mg 30%
Vitamin B6 0.342mg 0.115mg 17%
Vitamin B2 0.115mg 0.291mg 14%
Vitamin B1 0.232mg 0.387mg 13%
Vitamin B5 1.045mg 0.443mg 12%
Zinc 1.93mg 0.68mg 11%
Potassium 410mg 112mg 9%
Iron 2.46mg 3.16mg 9%
Vitamin B3 5.114mg 3.892mg 8%
Protein 12.29g 10g 5%
Folate 27µg 17µg 3%
Choline 28.1mg 10.8mg 3%
Calories 342kcal 395kcal 3%
Carbs 75.87g 83.7g 3%
Calcium 35mg 13mg 2%
Sodium 17mg 0mg 1%
Vitamin K 1.9µg 0.3µg 1%
Fats 1.33g 1.4g 0%
Net carbs 63.37g 80.7g N/A
Sugar 0.41g 0.29g N/A
Vitamin E 0.06mg 0.06mg 0%
Saturated fat 0.232g 0.226g 0%
Monounsaturated fat 0.173g 0.127g 0%
Polyunsaturated fat 0.541g 0.603g 0%
Tryptophan 0.19mg 0.116mg 0%
Threonine 0.354mg 0.267mg 0%
Isoleucine 0.455mg 0.371mg 0%
Leucine 0.83mg 0.692mg 0%
Lysine 0.339mg 0.193mg 0%
Methionine 0.19mg 0.176mg 0%
Phenylalanine 0.58mg 0.494mg 0%
Valine 0.554mg 0.42mg 0%
Histidine 0.285mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 76% 9%
Protein: 12.29 g
Fats: 1.33 g
Carbs: 75.87 g
Water: 9 g
Other: 1.51 g
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +22.9%
Contains more WaterWater +109.3%
Contains more OtherOther +151.7%
Contains more CarbsCarbs +10.3%
~equal in Fats ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.173 g
Polyunsaturated fat: Poly. Fat 0.541 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 more Mono. FatMonounsaturated fat +36.2%
Contains more Poly. FatPolyunsaturated fat +11.5%
~equal in Saturated fat ~0.226g

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. Bulgur dry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170688/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.