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  6. Cheese crackers vs. Matzo

Cheese crackers vs. Matzo — In-Depth Nutrition Comparison

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Differences between cheese crackers and matzo

  • Cheese crackers have more folate, iron, phosphorus, vitamin B1, vitamin E, vitamin B12, and vitamin B3, while matzo has more selenium.
  • Matzo's daily need coverage for selenium is 43% higher.

The food types used in this comparison are Crackers, cheese, regular and Crackers, matzo, plain.

Infographic

Cheese crackers 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% 41% 14% 183% 42% 32% 86% 127% 73% 74%
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 CalciumCalcium +946.2%
Contains more PotassiumPotassium +39.3%
Contains more IronIron +54.4%
Contains more CopperCopper +108.3%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +124.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +15.7%
Contains more SeleniumSelenium +173.3%
~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 0% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
Matzo
Matzo
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +3550%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +16.2%
Contains more Vitamin B3Vitamin B3 +57.1%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3033.3%
Contains more FolateFolate +794.1%
Contains more CholineCholine +24.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.443mg

All nutrients comparison - raw data values

Nutrient Cheese crackers Matzo DV% diff.
Polyunsaturated fat 10.09g 0.603g 63%
Selenium 13.5µg 36.9µg 43%
Sodium 973mg 0mg 42%
Folate 152µg 17µg 34%
Fats 22.74g 1.4g 33%
Saturated fat 5.288g 0.226g 23%
Starch 52.56g 22%
Iron 4.88mg 3.16mg 22%
Phosphorus 200mg 89mg 16%
Vitamin B1 0.562mg 0.387mg 15%
Monounsaturated fat 5.744g 0.127g 14%
Vitamin E 2.19mg 0.06mg 14%
Vitamin B12 0.34µg 0µg 14%
Vitamin B3 6.113mg 3.892mg 14%
Calcium 136mg 13mg 12%
Vitamin K 9.4µg 0.3µg 8%
Carbs 59.42g 83.7g 8%
Copper 0.125mg 0.06mg 7%
Calories 489kcal 395kcal 5%
Zinc 1.19mg 0.68mg 5%
Manganese 0.562mg 0.65mg 4%
Vitamin B6 0.17mg 0.115mg 4%
Vitamin B2 0.338mg 0.291mg 4%
Fiber 2.3g 3g 3%
Vitamin A 17µg 0µg 2%
Protein 10.93g 10g 2%
Vitamin B5 0.472mg 0.443mg 1%
Cholesterol 3mg 0mg 1%
Potassium 156mg 112mg 1%
Net carbs 57.12g 80.7g N/A
Vitamin D 1IU 0IU 0%
Magnesium 25mg 25mg 0%
Sugar 4.53g 0.29g N/A
Trans fat 0.542g N/A
Choline 8.7mg 10.8mg 0%
Tryptophan 0.129mg 0.116mg 0%
Threonine 0.295mg 0.267mg 0%
Isoleucine 0.424mg 0.371mg 0%
Leucine 0.744mg 0.692mg 0%
Lysine 0.418mg 0.193mg 0%
Methionine 0.194mg 0.176mg 0%
Phenylalanine 0.49mg 0.494mg 0%
Valine 0.478mg 0.42mg 0%
Histidine 0.245mg 0.213mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 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 FatsFats +1524.3%
Contains more OtherOther +460%
Contains more CarbsCarbs +40.9%
Contains more WaterWater +21.1%
~equal in Protein ~10g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 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 more Mono. FatMonounsaturated fat +4422.8%
Contains more Poly. FatPolyunsaturated fat +1573.3%
Contains less Sat. FatSaturated fat -95.7%

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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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.