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Cheese vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between cheese and matzo?

  • Cheese is richer in calcium, phosphorus, vitamin B12, and zinc, while matzo is higher in iron, vitamin B1, and manganese.
  • Cheese's daily need coverage for saturated fat is 93% higher.
  • Matzo is lower in cholesterol.

We used Cheese, cheddar and Crackers, matzo, plain types in this comparison.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +5361.5%
Contains more ZincZinc +435.3%
Contains more PhosphorusPhosphorus +411.2%
Contains more PotassiumPotassium +47.4%
Contains more IronIron +2157.1%
Contains more CopperCopper +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2307.4%
Contains more SeleniumSelenium +29.5%
~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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Matzo
Matzo
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 97% 67% 73% 27% 27% 0% 0.75% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1083.3%
Contains more Vitamin B2Vitamin B2 +47.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +58.8%
Contains more Vitamin B1Vitamin B1 +1234.5%
Contains more Vitamin B3Vitamin B3 +6496.6%
Contains more Vitamin B6Vitamin B6 +74.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.443mg

All nutrients comparison - raw data values

Nutrient Cheese Matzo DV% diff.
Saturated fat 18.867g 0.226g 85%
Calcium 710mg 13mg 70%
Phosphorus 455mg 89mg 52%
Fats 33.31g 1.4g 49%
Vitamin B12 1.1µg 0µg 46%
Iron 0.14mg 3.16mg 38%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B1 0.029mg 0.387mg 30%
Sodium 653mg 0mg 28%
Carbs 3.09g 83.7g 27%
Zinc 3.64mg 0.68mg 27%
Manganese 0.027mg 0.65mg 27%
Protein 22.87g 10g 26%
Vitamin B3 0.059mg 3.892mg 24%
Monounsaturated fat 9.246g 0.127g 23%
Selenium 28.5µg 36.9µg 15%
Fiber 0g 3g 12%
Vitamin B2 0.428mg 0.291mg 11%
Polyunsaturated fat 1.421g 0.603g 5%
Vitamin E 0.71mg 0.06mg 4%
Vitamin B6 0.066mg 0.115mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Copper 0.03mg 0.06mg 3%
Folate 27µg 17µg 3%
Vitamin K 2.4µg 0.3µg 2%
Potassium 76mg 112mg 1%
Vitamin B5 0.41mg 0.443mg 1%
Choline 16.5mg 10.8mg 1%
Calories 404kcal 395kcal 0%
Protein per 100 calories 5.7g 2.5g N/A
Calories per 10 g protein 177kcal 395kcal N/A
Weight per 100 calories 25g 25g N/A
Unsaturated / Saturated Fat ratio 0.57 3.2 N/A
Net carbs 3.09g 80.7g N/A
Magnesium 27mg 25mg 0%
Sugar 0.48g 0.29g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.116mg 0%
Threonine 1.044mg 0.267mg 0%
Isoleucine 1.206mg 0.371mg 0%
Leucine 1.939mg 0.692mg 0%
Lysine 1.025mg 0.193mg 0%
Methionine 0.547mg 0.176mg 0%
Phenylalanine 1.074mg 0.494mg 0%
Valine 1.404mg 0.42mg 0%
Histidine 0.547mg 0.213mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Matzo
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 +128.7%
Contains more FatsFats +2279.3%
Contains more WaterWater +760.9%
Contains more OtherOther +518.3%
Contains more CarbsCarbs +2608.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +7180.3%
Contains more Poly. FatPolyunsaturated fat +135.7%
Contains less Sat. FatSaturated fat -98.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.