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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 from 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.

Infographic

Crouton 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.
:
2
Matzo
Contains more Calcium +484.6%
Contains more Iron +29.1%
Contains more Magnesium +24%
Contains more Phosphorus +29.2%
Contains more Potassium +10.7%
Contains more Zinc +30.9%
Contains more Copper +171.7%
Contains less Sodium -100%
Contains more Manganese +30%
Equal in Potassium - 112
Equal in Selenium - 36.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +484.6%
Contains more Iron +29.1%
Contains more Magnesium +24%
Contains more Phosphorus +29.2%
Contains more Potassium +10.7%
Contains more Zinc +30.9%
Contains more Copper +171.7%
Contains less Sodium -100%
Contains more Manganese +30%
Equal in Potassium - 112
Equal in Selenium - 36.9

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.
:
6
Matzo
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +39.7%
Contains more Folate +676.5%
Contains more Vitamin B6 +342.3%
Equal in Vitamin B2 - 0.291
Equal in Vitamin B5 - 0.443
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin B1 +61%
Contains more Vitamin B3 +39.7%
Contains more Folate +676.5%
Contains more Vitamin B6 +342.3%
Equal in Vitamin B2 - 0.291
Equal in Vitamin B5 - 0.443

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Matzo
Contains more Protein +19%
Contains more Fats +371.4%
Contains more Water +27.9%
Contains more Other +316.7%
Contains more Carbs +13.9%
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Protein +19%
Contains more Fats +371.4%
Contains more Water +27.9%
Contains more Other +316.7%
Contains more Carbs +13.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Matzo
Contains more Monounsaturated Fat +2308.7%
Contains more Polyunsaturated fat +111.1%
Contains less Saturated Fat -85%
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +2308.7%
Contains more Polyunsaturated fat +111.1%
Contains less Saturated Fat -85%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Crouton Matzo Opinion
Net carbs 68.4g 80.7g Matzo
Protein 11.9g 10g Crouton
Fats 6.6g 1.4g Crouton
Carbs 73.5g 83.7g Matzo
Calories 407kcal 395kcal Crouton
Sugar 0.29g Crouton
Fiber 5.1g 3g Crouton
Calcium 76mg 13mg Crouton
Iron 4.08mg 3.16mg Crouton
Magnesium 31mg 25mg Crouton
Phosphorus 115mg 89mg Crouton
Potassium 124mg 112mg Crouton
Sodium 698mg 0mg Matzo
Zinc 0.89mg 0.68mg Crouton
Copper 0.163mg 0.06mg Crouton
Manganese 0.5mg 0.65mg Matzo
Selenium 37.5µg 36.9µg Crouton
Vitamin E 0.06mg Matzo
Vitamin B1 0.623mg 0.387mg Crouton
Vitamin B2 0.272mg 0.291mg Matzo
Vitamin B3 5.439mg 3.892mg Crouton
Vitamin B5 0.429mg 0.443mg Matzo
Vitamin B6 0.026mg 0.115mg Matzo
Folate 132µg 17µg Crouton
Vitamin K 0.3µg Matzo
Tryptophan 0.14mg 0.116mg Crouton
Threonine 0.337mg 0.267mg Crouton
Isoleucine 0.456mg 0.371mg Crouton
Leucine 0.832mg 0.692mg Crouton
Lysine 0.278mg 0.193mg Crouton
Methionine 0.211mg 0.176mg Crouton
Phenylalanine 0.586mg 0.494mg Crouton
Valine 0.514mg 0.42mg Crouton
Histidine 0.255mg 0.213mg Crouton
Saturated Fat 1.51g 0.226g Matzo
Monounsaturated Fat 3.059g 0.127g Crouton
Polyunsaturated fat 1.273g 0.603g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Crouton
25%
Matzo
Minerals Daily Need Coverage Score
70%
Crouton
51%
Matzo

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 698mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 1.284g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 72)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.