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Glutinous rice vs. Matzo — In-Depth Nutrition Comparison

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Important differences between glutinous rice and matzo

  • Glutinous rice has less selenium, iron, vitamin B1, vitamin B3, vitamin B2, manganese, phosphorus, fiber, and vitamin B6.
  • Matzo's daily need coverage for selenium is 57% more.

The food varieties used in the comparison are Rice, white, glutinous, unenriched, cooked and Crackers, matzo, plain.

Infographic

Glutinous rice 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Matzo
10
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 +400%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +1020%
Contains more IronIron +2157.1%
Contains more CopperCopper +22.4%
Contains more ZincZinc +65.9%
Contains more PhosphorusPhosphorus +1012.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +148.1%
Contains more SeleniumSelenium +558.9%

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.
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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Matzo
9
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 +50%
Contains more Vitamin B1Vitamin B1 +1835%
Contains more Vitamin B2Vitamin B2 +2138.5%
Contains more Vitamin B3Vitamin B3 +1242.1%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +342.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1600%
Contains more CholineCholine +414.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Matzo
4
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 +1682.1%
Contains more ProteinProtein +395%
Contains more FatsFats +636.8%
Contains more CarbsCarbs +296.9%
Contains more OtherOther +757.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
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 -82.7%
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +773.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Glutinous rice Matzo DV% diff.
Selenium 5.6µg 36.9µg 57%
Iron 0.14mg 3.16mg 38%
Vitamin B1 0.02mg 0.387mg 31%
Vitamin B3 0.29mg 3.892mg 23%
Vitamin B2 0.013mg 0.291mg 21%
Carbs 21.09g 83.7g 21%
Manganese 0.262mg 0.65mg 17%
Protein 2.02g 10g 16%
Calories 97kcal 395kcal 15%
Phosphorus 8mg 89mg 12%
Fiber 1g 3g 8%
Vitamin B6 0.026mg 0.115mg 7%
Magnesium 5mg 25mg 5%
Vitamin B5 0.215mg 0.443mg 5%
Folate 1µg 17µg 4%
Polyunsaturated fat 0.069g 0.603g 4%
Potassium 10mg 112mg 3%
Fats 0.19g 1.4g 2%
Choline 2.1mg 10.8mg 2%
Zinc 0.41mg 0.68mg 2%
Saturated fat 0.039g 0.226g 1%
Calcium 2mg 13mg 1%
Copper 0.049mg 0.06mg 1%
Net carbs 20.09g 80.7g N/A
Sugar 0.05g 0.29g N/A
Sodium 5mg 0mg 0%
Vitamin E 0.04mg 0.06mg 0%
Vitamin K 0µg 0.3µg 0%
Monounsaturated fat 0.07g 0.127g 0%
Tryptophan 0.023mg 0.116mg 0%
Threonine 0.072mg 0.267mg 0%
Isoleucine 0.087mg 0.371mg 0%
Leucine 0.167mg 0.692mg 0%
Lysine 0.073mg 0.193mg 0%
Methionine 0.047mg 0.176mg 0%
Phenylalanine 0.108mg 0.494mg 0%
Valine 0.123mg 0.42mg 0%
Histidine 0.047mg 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Glutinous rice Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
3%
Glutinous rice
24%
Matzo
Minerals Daily Need Coverage Score
11%
Glutinous rice
51%
Matzo

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 98)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food is lower in Sugar?
Glutinous rice
Glutinous rice is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated fat?
Glutinous rice
Glutinous rice is lower in Saturated fat (difference - 0.187g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.