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  6. Salmon raw vs. Matzo

Salmon raw vs. Matzo — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and matzo

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, vitamin B5, copper, and phosphorus; however, matzo is higher in iron, manganese, and vitamin B1.
  • Salmon raw covers your daily need for vitamin B12, 133% more than matzo.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Crackers, matzo, plain.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Matzo
Matzo
3
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 +16%
Contains more PotassiumPotassium +337.5%
Contains more CopperCopper +316.7%
Contains more PhosphorusPhosphorus +124.7%
Contains more IronIron +295%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3962.5%
~equal in Calcium ~13mg
~equal in Zinc ~0.68mg
~equal in Selenium ~36.9µg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30.6%
Contains more Vitamin B3Vitamin B3 +102%
Contains more Vitamin B5Vitamin B5 +275.6%
Contains more Vitamin B6Vitamin B6 +611.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +47.1%
Contains more Vitamin B1Vitamin B1 +71.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Matzo DV% diff.
Vitamin B12 3.18µg 0µg 133%
Vitamin B6 0.818mg 0.115mg 54%
Iron 0.8mg 3.16mg 30%
Carbs 0g 83.7g 28%
Manganese 0.016mg 0.65mg 28%
Vitamin B3 7.86mg 3.892mg 25%
Vitamin B5 1.664mg 0.443mg 24%
Copper 0.25mg 0.06mg 21%
Protein 19.84g 10g 20%
Cholesterol 55mg 0mg 18%
Phosphorus 200mg 89mg 16%
Polyunsaturated fat 2.539g 0.603g 13%
Vitamin B1 0.226mg 0.387mg 13%
Calories 142kcal 395kcal 13%
Fiber 0g 3g 12%
Potassium 490mg 112mg 11%
Fats 6.34g 1.4g 8%
Vitamin B2 0.38mg 0.291mg 7%
Monounsaturated fat 2.103g 0.127g 5%
Saturated fat 0.981g 0.226g 3%
Sodium 44mg 0mg 2%
Folate 25µg 17µg 2%
Choline 10.8mg 2%
Vitamin A 12µg 0µg 1%
Selenium 36.5µg 36.9µg 1%
Magnesium 29mg 25mg 1%
Net carbs 0g 80.7g N/A
Calcium 12mg 13mg 0%
Sugar 0.29g N/A
Zinc 0.64mg 0.68mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.222mg 0.116mg 0%
Threonine 0.87mg 0.267mg 0%
Isoleucine 0.914mg 0.371mg 0%
Leucine 1.613mg 0.692mg 0%
Lysine 1.822mg 0.193mg 0%
Methionine 0.587mg 0.176mg 0%
Phenylalanine 0.775mg 0.494mg 0%
Valine 1.022mg 0.42mg 0%
Histidine 0.584mg 0.213mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +98.4%
Contains more FatsFats +352.9%
Contains more WaterWater +1493%
Contains more OtherOther +786.7%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +1555.9%
Contains more Poly. FatPolyunsaturated fat +321.1%
Contains less Sat. FatSaturated fat -77%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.