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Mozzarella vs. Matzo — In-Depth Nutrition Comparison

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The main differences between mozzarella and matzo

  • Mozzarella is richer in calcium, phosphorus, vitamin B1,2, and zinc, yet matzo is richer in selenium, iron, vitamin B1, and vitamin B3.
  • Daily need coverage for calcium for mozzarella is 72% higher.
  • Matzo contains less cholesterol.

Food types used in this article are Cheese, mozzarella, low sodium and Crackers, matzo, plain.

Infographic

Mozzarella vs Matzo infographic
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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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +5523.1%
Contains more ZincZinc +360.3%
Contains more PhosphorusPhosphorus +488.8%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +1164%
Contains more CopperCopper +122.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +135%
~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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Matzo
5
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 +150%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +70.4%
Contains more Vitamin B1Vitamin B1 +1835%
Contains more Vitamin B3Vitamin B3 +3143.3%
Contains more Vitamin B6Vitamin B6 +43.8%
Contains more FolateFolate +88.9%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Matzo
1
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 +175%
Contains more FatsFats +1121.4%
Contains more WaterWater +1060.5%
Contains more OtherOther +300%
Contains more CarbsCarbs +2600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
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 +3714.2%
Contains less Sat. FatSaturated fat -97.9%
Contains more Poly. FatPolyunsaturated fat +18.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mozzarella Matzo
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mozzarella Matzo DV% diff.
Calcium 731mg 13mg 72%
Phosphorus 524mg 89mg 62%
Saturated fat 10.867g 0.226g 48%
Selenium 15.7µg 36.9µg 39%
Vitamin B12 0.92µg 0µg 38%
Iron 0.25mg 3.16mg 36%
Protein 27.5g 10g 35%
Vitamin B1 0.02mg 0.387mg 31%
Manganese 0.65mg 28%
Carbs 3.1g 83.7g 27%
Fats 17.1g 1.4g 24%
Vitamin B3 0.12mg 3.892mg 24%
Zinc 3.13mg 0.68mg 22%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 0µg 15%
Fiber 0g 3g 12%
Monounsaturated fat 4.844g 0.127g 12%
Vitamin B5 0.443mg 9%
Calories 280kcal 395kcal 6%
Copper 0.027mg 0.06mg 4%
Vitamin B2 0.34mg 0.291mg 4%
Vitamin B6 0.08mg 0.115mg 3%
Vitamin D 0.3µg 0µg 2%
Folate 9µg 17µg 2%
Vitamin D 13IU 0IU 2%
Potassium 95mg 112mg 1%
Vitamin K 1.8µg 0.3µg 1%
Sodium 16mg 0mg 1%
Choline 18.4mg 10.8mg 1%
Vitamin E 0.15mg 0.06mg 1%
Polyunsaturated fat 0.509g 0.603g 1%
Net carbs 3.1g 80.7g N/A
Magnesium 26mg 25mg 0%
Sugar 1.23g 0.29g N/A
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mozzarella Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Mozzarella
24%
Matzo
Minerals Daily Need Coverage Score
66%
Mozzarella
51%
Matzo

Comparison summary

Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.94g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 10.641g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.