Crouton vs. Matzo — In-Depth Nutrition Comparison
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How are crouton and matzo different?
- Crouton is higher in folate, vitamin B1, iron, copper, vitamin B3, and fiber; however, matzo is richer in vitamin B6 and manganese.
- Daily need coverage for sodium for crouton is 30% higher.
- Crouton contains 8 times more folate than matzo. While crouton contains 132µg of folate, matzo contains only 17µg.
- Matzo has less sodium.
Croutons, plain and Crackers, matzo, plain are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +24% |
| Contains more CalciumCalcium | +484.6% |
| Contains more IronIron | +29.1% |
| Contains more CopperCopper | +171.7% |
| Contains more ZincZinc | +30.9% |
| Contains more PhosphorusPhosphorus | +29.2% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +30% |
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.
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin B3Vitamin B3 | +39.7% |
| Contains more FolateFolate | +676.5% |
| Contains more Vitamin B6Vitamin B6 | +342.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 698mg | 0mg | 30% |
| Folate | 132µg | 17µg | 29% |
| Vitamin B1 | 0.623mg | 0.387mg | 20% |
| Iron | 4.08mg | 3.16mg | 12% |
| Copper | 0.163mg | 0.06mg | 11% |
| Vitamin B3 | 5.439mg | 3.892mg | 10% |
| Fiber | 5.1g | 3g | 8% |
| Fats | 6.6g | 1.4g | 8% |
| Vitamin B6 | 0.026mg | 0.115mg | 7% |
| Monounsaturated fat | 3.059g | 0.127g | 7% |
| Manganese | 0.5mg | 0.65mg | 7% |
| Calcium | 76mg | 13mg | 6% |
| Saturated fat | 1.51g | 0.226g | 6% |
| Protein | 11.9g | 10g | 4% |
| Phosphorus | 115mg | 89mg | 4% |
| Polyunsaturated fat | 1.273g | 0.603g | 4% |
| Carbs | 73.5g | 83.7g | 3% |
| Zinc | 0.89mg | 0.68mg | 2% |
| Choline | 10.8mg | 2% | |
| Calories | 407kcal | 395kcal | 1% |
| Vitamin B2 | 0.272mg | 0.291mg | 1% |
| Magnesium | 31mg | 25mg | 1% |
| Selenium | 37.5µg | 36.9µg | 1% |
| Net carbs | 68.4g | 80.7g | N/A |
| Potassium | 124mg | 112mg | 0% |
| Sugar | 0.29g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B5 | 0.429mg | 0.443mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.14mg | 0.116mg | 0% |
| Threonine | 0.337mg | 0.267mg | 0% |
| Isoleucine | 0.456mg | 0.371mg | 0% |
| Leucine | 0.832mg | 0.692mg | 0% |
| Lysine | 0.278mg | 0.193mg | 0% |
| Methionine | 0.211mg | 0.176mg | 0% |
| Phenylalanine | 0.586mg | 0.494mg | 0% |
| Valine | 0.514mg | 0.42mg | 0% |
| Histidine | 0.255mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19% |
| Contains more FatsFats | +371.4% |
| Contains more WaterWater | +27.9% |
| Contains more OtherOther | +316.7% |
| Contains more CarbsCarbs | +13.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2308.7% |
| Contains more Poly. FatPolyunsaturated fat | +111.1% |
| Contains less Sat. FatSaturated fat | -85% |
