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  6. Cauliflower vs. Matzo

Cauliflower vs. Matzo — In-Depth Nutrition Comparison

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Important differences between cauliflower and matzo

  • Cauliflower has more vitamin C, vitamin K, and folate; however, matzo has more selenium, iron, vitamin B1, manganese, vitamin B3, vitamin B2, and phosphorus.
  • Matzo's daily need coverage for selenium is 66% more.

The food varieties used in the comparison are Cauliflower, raw and Crackers, matzo, plain.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Matzo
Matzo
8
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 +69.2%
Contains more PotassiumPotassium +167%
Contains more MagnesiumMagnesium +66.7%
Contains more IronIron +652.4%
Contains more CopperCopper +53.8%
Contains more ZincZinc +151.9%
Contains more PhosphorusPhosphorus +102.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +319.4%
Contains more SeleniumSelenium +6050%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Matzo
Matzo
3
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 EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B6Vitamin B6 +60%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +235.3%
Contains more CholineCholine +310.2%
Contains more Vitamin B1Vitamin B1 +674%
Contains more Vitamin B2Vitamin B2 +385%
Contains more Vitamin B3Vitamin B3 +667.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Matzo DV% diff.
Selenium 0.6µg 36.9µg 66%
Vitamin C 48.2mg 0mg 54%
Iron 0.42mg 3.16mg 34%
Vitamin B1 0.05mg 0.387mg 28%
Carbs 4.97g 83.7g 26%
Manganese 0.155mg 0.65mg 22%
Vitamin B3 0.507mg 3.892mg 21%
Calories 25kcal 395kcal 19%
Vitamin B2 0.06mg 0.291mg 18%
Protein 1.92g 10g 16%
Vitamin K 15.5µg 0.3µg 13%
Folate 57µg 17µg 10%
Choline 44.3mg 10.8mg 6%
Potassium 299mg 112mg 6%
Phosphorus 44mg 89mg 6%
Vitamin B6 0.184mg 0.115mg 5%
Zinc 0.27mg 0.68mg 4%
Vitamin B5 0.667mg 0.443mg 4%
Fiber 2g 3g 4%
Polyunsaturated fat 0.031g 0.603g 4%
Magnesium 15mg 25mg 2%
Fats 0.28g 1.4g 2%
Copper 0.039mg 0.06mg 2%
Fructose 0.97g 1%
Calcium 22mg 13mg 1%
Sodium 30mg 0mg 1%
Net carbs 2.97g 80.7g N/A
Sugar 1.91g 0.29g N/A
Vitamin E 0.08mg 0.06mg 0%
Saturated fat 0.13g 0.226g 0%
Monounsaturated fat 0.034g 0.127g 0%
Tryptophan 0.02mg 0.116mg 0%
Threonine 0.076mg 0.267mg 0%
Isoleucine 0.071mg 0.371mg 0%
Leucine 0.106mg 0.692mg 0%
Lysine 0.217mg 0.193mg 0%
Methionine 0.02mg 0.176mg 0%
Phenylalanine 0.065mg 0.494mg 0%
Valine 0.125mg 0.42mg 0%
Histidine 0.056mg 0.213mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 +2041.2%
Contains more OtherOther +26.7%
Contains more ProteinProtein +420.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +1584.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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 -42.5%
Contains more Mono. FatMonounsaturated fat +273.5%
Contains more Poly. FatPolyunsaturated fat +1845.2%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.