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French rolls vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between french rolls and matzo?

  • French rolls are richer in folate, vitamin B1, copper, calcium, and monounsaturated fat, while matzo is higher in selenium, vitamin B6, and iron.
  • French rolls' daily need coverage for sodium is 25% higher.
  • Matzo has 15 times less monounsaturated fat than french rolls. French rolls have 1.961g of monounsaturated fat, while matzo has 0.127g.
  • Matzo is lower in sodium.

We used Rolls, french and Crackers, matzo, plain types in this comparison.

Infographic

French rolls 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 14% 27% 10% 102% 45% 25% 36% 75% 73% 152%
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 +600%
Contains more CopperCopper +125%
Contains more ZincZinc +32.4%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +16.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +32.3%
~equal in Potassium ~112mg
~equal in Phosphorus ~89mg

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% 6% 0% 131% 69% 82% 27% 9% 0% 4.5% 85% 8.1%
Matzo
1
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 +400%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +564.7%
Contains more CholineCholine +37%
Contains more Vitamin B6Vitamin B6 +194.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.291mg
~equal in Vitamin B5 ~0.443mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient French rolls Matzo DV% diff.
Sodium 574mg 0mg 25%
Folate 113µg 17µg 24%
Selenium 27.9µg 36.9µg 16%
Methionine 153mg 0.176mg 15%
Vitamin B1 0.523mg 0.387mg 11%
Carbs 50.2g 83.7g 11%
Copper 0.135mg 0.06mg 8%
Calcium 91mg 13mg 8%
Vitamin B6 0.039mg 0.115mg 6%
Calories 277kcal 395kcal 6%
Iron 2.71mg 3.16mg 6%
Monounsaturated fat 1.961g 0.127g 5%
Manganese 0.559mg 0.65mg 4%
Fats 4.3g 1.4g 4%
Saturated fat 0.962g 0.226g 3%
Protein 8.6g 10g 3%
Vitamin B3 4.352mg 3.892mg 3%
Zinc 0.9mg 0.68mg 2%
Vitamin E 0.3mg 0.06mg 2%
Polyunsaturated fat 0.834g 0.603g 2%
Choline 14.8mg 10.8mg 1%
Vitamin K 1.8µg 0.3µg 1%
Vitamin B2 0.3mg 0.291mg 1%
Phosphorus 84mg 89mg 1%
Fiber 3.2g 3g 1%
Magnesium 20mg 25mg 1%
Net carbs 47g 80.7g N/A
Potassium 114mg 112mg 0%
Sugar 0.31g 0.29g N/A
Vitamin B5 0.452mg 0.443mg 0%
Tryptophan 0.099mg 0.116mg 0%
Threonine 0.255mg 0.267mg 0%
Isoleucine 0.336mg 0.371mg 0%
Leucine 0.608mg 0.692mg 0%
Lysine 0.231mg 0.193mg 0%
Phenylalanine 0.422mg 0.494mg 0%
Valine 0.38mg 0.42mg 0%
Histidine 0.188mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 g
Matzo
2
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 +207.1%
Contains more WaterWater +709.3%
Contains more OtherOther +250%
Contains more ProteinProtein +16.3%
Contains more CarbsCarbs +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 0.962 g
Monounsaturated fat: Mono. Fat 1.961 g
Polyunsaturated fat: Poly. Fat 0.834 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 +1444.1%
Contains more Poly. FatPolyunsaturated fat +38.3%
Contains less Sat. FatSaturated fat -76.5%

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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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.