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  6. Graham cracker vs. Matzo

Graham cracker vs. Matzo — In-Depth Nutrition Comparison

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Significant differences between graham cracker and matzo

  • Graham cracker has more folate, manganese, phosphorus, copper, vitamin K, vitamin E, and iron; however, matzo is richer in selenium and vitamin B1.
  • Matzo covers your daily selenium needs 56% more than graham cracker.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Crackers, matzo, plain.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Matzo
Matzo
2
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 +60%
Contains more CalciumCalcium +492.3%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +19.6%
Contains more CopperCopper +183.3%
Contains more ZincZinc +41.2%
Contains more PhosphorusPhosphorus +107.9%
Contains more ManganeseManganese +56.8%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +485.7%

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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Matzo
Matzo
2
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 +2416.7%
Contains more Vitamin B3Vitamin B3 +14.1%
Contains more Vitamin B6Vitamin B6 +35.7%
Contains more Vitamin KVitamin K +4666.7%
Contains more FolateFolate +435.3%
Contains more Vitamin B1Vitamin B1 +46%
Contains more CholineCholine +83.1%
~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 Graham cracker Matzo DV% diff.
Selenium 6.3µg 36.9µg 56%
Polyunsaturated fat 5.388g 0.603g 32%
Sodium 459mg 0mg 20%
Folate 91µg 17µg 19%
Starch 46.56g 19%
Manganese 1.019mg 0.65mg 16%
Fats 10.6g 1.4g 14%
Phosphorus 185mg 89mg 14%
Vitamin K 14.3µg 0.3µg 12%
Copper 0.17mg 0.06mg 12%
Vitamin B1 0.265mg 0.387mg 10%
Vitamin E 1.51mg 0.06mg 10%
Iron 3.78mg 3.16mg 8%
Protein 6.69g 10g 7%
Saturated fat 1.633g 0.226g 6%
Monounsaturated fat 2.509g 0.127g 6%
Calcium 77mg 13mg 6%
Magnesium 40mg 25mg 4%
Zinc 0.96mg 0.68mg 3%
Vitamin B3 4.439mg 3.892mg 3%
Vitamin B6 0.156mg 0.115mg 3%
Fiber 3.4g 3g 2%
Potassium 170mg 112mg 2%
Vitamin B2 0.317mg 0.291mg 2%
Carbs 77.66g 83.7g 2%
Calories 430kcal 395kcal 2%
Fructose 0.99g 1%
Choline 5.9mg 10.8mg 1%
Net carbs 74.26g 80.7g N/A
Sugar 24.85g 0.29g N/A
Vitamin B5 0.42mg 0.443mg 0%
Trans fat 0.055g N/A
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 FatsFats +657.1%
Contains more OtherOther +176.7%
Contains more ProteinProtein +49.5%
Contains more WaterWater +26.8%
~equal in Carbs ~83.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +1875.6%
Contains more Poly. FatPolyunsaturated fat +793.5%
Contains less Sat. FatSaturated fat -86.2%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.