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Crackers vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between crackers and matzo?

  • Crackers are richer in vitamin K, phosphorus, vitamin E, folate, vitamin B2, iron, and calcium, while matzo is higher in selenium.
  • Crackers' daily need coverage for vitamin K is 58% higher.

We used Crackers, standard snack-type, regular and Crackers, matzo, plain types in this comparison.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Matzo
5
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 +823.1%
Contains more IronIron +27.5%
Contains more CopperCopper +73.3%
Contains more PhosphorusPhosphorus +178.7%
Contains more MagnesiumMagnesium +38.9%
Contains more ZincZinc +38.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +32.4%
Contains more SeleniumSelenium +450.7%
~equal in Potassium ~112mg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +4950%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin KVitamin K +23000%
Contains more FolateFolate +441.2%
Contains more Vitamin B6Vitamin B6 +82.5%
Contains more CholineCholine +12.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg
~equal in Vitamin B5 ~0.443mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
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 FatsFats +1787.9%
Contains more OtherOther +315%
Contains more ProteinProtein +50.6%
Contains more CarbsCarbs +36.5%
Contains more WaterWater +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
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 +5059.8%
Contains more Poly. FatPolyunsaturated fat +2078.6%
Contains less Sat. FatSaturated fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crackers Matzo DV% diff.
Polyunsaturated fat 13.137g 0.603g 84%
Vitamin K 69.3µg 0.3µg 58%
Selenium 6.7µg 36.9µg 55%
Fats 26.43g 1.4g 39%
Sodium 726mg 0mg 32%
Saturated fat 5.562g 0.226g 24%
Phosphorus 248mg 89mg 23%
Starch 49.69g 20%
Vitamin E 3.03mg 0.06mg 20%
Folate 92µg 17µg 19%
Monounsaturated fat 6.553g 0.127g 16%
Vitamin B2 0.456mg 0.291mg 13%
Calcium 120mg 13mg 11%
Iron 4.03mg 3.16mg 11%
Manganese 0.491mg 0.65mg 7%
Protein 6.64g 10g 7%
Carbs 61.3g 83.7g 7%
Calories 510kcal 395kcal 6%
Copper 0.104mg 0.06mg 5%
Vitamin B6 0.063mg 0.115mg 4%
Fiber 2.3g 3g 3%
Vitamin B3 4.352mg 3.892mg 3%
Vitamin B1 0.416mg 0.387mg 2%
Magnesium 18mg 25mg 2%
Zinc 0.49mg 0.68mg 2%
Vitamin B5 0.417mg 0.443mg 1%
Net carbs 59g 80.7g N/A
Potassium 118mg 112mg 0%
Sugar 8.18g 0.29g N/A
Trans fat 1.076g N/A
Choline 9.6mg 10.8mg 0%
Tryptophan 0.084mg 0.116mg 0%
Threonine 0.193mg 0.267mg 0%
Isoleucine 0.246mg 0.371mg 0%
Leucine 0.471mg 0.692mg 0%
Lysine 0.103mg 0.193mg 0%
Methionine 0.112mg 0.176mg 0%
Phenylalanine 0.331mg 0.494mg 0%
Valine 0.294mg 0.42mg 0%
Histidine 0.145mg 0.213mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
24%
Matzo
Minerals Daily Need Coverage Score
56%
Crackers
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 726mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 5.336g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 63)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.