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  6. Dried fruit vs. Matzo

Dried fruit vs. Matzo — In-Depth Nutrition Comparison

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How are dried fruit and matzo different?

  • Dried fruit is higher in vitamin A, copper, potassium, vitamin E, and fiber; however, matzo is richer in selenium, vitamin B1, manganese, vitamin B2, and vitamin B3.
  • Daily need coverage for vitamin A for dried fruit is 72% higher.
  • Dried fruit contains 72 times more vitamin E than matzo. While dried fruit contains 4.33mg of vitamin E, matzo contains only 0.06mg.

Apricots, dried, sulfured, uncooked and Crackers, matzo, plain are the varieties used in this article.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 MagnesiumMagnesium +28%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +937.5%
Contains more CopperCopper +471.7%
Contains more IronIron +18.8%
Contains more ZincZinc +74.4%
Contains more PhosphorusPhosphorus +25.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +176.6%
Contains more SeleniumSelenium +1577.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Matzo
Matzo
4
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7116.7%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin KVitamin K +933.3%
Contains more CholineCholine +28.7%
Contains more Vitamin B1Vitamin B1 +2480%
Contains more Vitamin B2Vitamin B2 +293.2%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more FolateFolate +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Matzo DV% diff.
Selenium 2.2µg 36.9µg 63%
Vitamin B1 0.015mg 0.387mg 31%
Copper 0.343mg 0.06mg 31%
Potassium 1162mg 112mg 31%
Vitamin E 4.33mg 0.06mg 28%
Vitamin A 180µg 0µg 20%
Manganese 0.235mg 0.65mg 18%
Fiber 7.3g 3g 17%
Vitamin B2 0.074mg 0.291mg 17%
Fructose 12.47g 16%
Protein 3.39g 10g 13%
Calories 241kcal 395kcal 8%
Vitamin B3 2.589mg 3.892mg 8%
Carbs 62.64g 83.7g 7%
Iron 2.66mg 3.16mg 6%
Calcium 55mg 13mg 4%
Polyunsaturated fat 0.074g 0.603g 4%
Zinc 0.39mg 0.68mg 3%
Phosphorus 71mg 89mg 3%
Folate 10µg 17µg 2%
Vitamin B6 0.143mg 0.115mg 2%
Vitamin K 3.1µg 0.3µg 2%
Magnesium 32mg 25mg 2%
Fats 0.51g 1.4g 1%
Saturated fat 0.017g 0.226g 1%
Vitamin B5 0.516mg 0.443mg 1%
Vitamin C 1mg 0mg 1%
Choline 13.9mg 10.8mg 1%
Net carbs 55.34g 80.7g N/A
Sugar 53.44g 0.29g N/A
Starch 0.35g 0%
Sodium 10mg 0mg 0%
Monounsaturated fat 0.074g 0.127g 0%
Tryptophan 0.016mg 0.116mg 0%
Threonine 0.073mg 0.267mg 0%
Isoleucine 0.063mg 0.371mg 0%
Leucine 0.105mg 0.692mg 0%
Lysine 0.083mg 0.193mg 0%
Methionine 0.015mg 0.176mg 0%
Phenylalanine 0.062mg 0.494mg 0%
Valine 0.078mg 0.42mg 0%
Histidine 0.047mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Matzo
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 WaterWater +618.4%
Contains more OtherOther +328.3%
Contains more ProteinProtein +195%
Contains more FatsFats +174.5%
Contains more CarbsCarbs +33.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Matzo
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 less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +71.6%
Contains more Poly. FatPolyunsaturated fat +714.9%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.