Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Grape leaves
  5. Compare
  6. Grape leaves vs. Matzo

Grape leaves vs. Matzo — In-Depth Nutrition Comparison

Compare

Differences between grape leaves and matzo

  • Grape leaves have more vitamin A, manganese, vitamin K, copper, calcium, fiber, vitamin B6, and magnesium, while matzo has more selenium and vitamin B1.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Matzo contains 362 times less vitamin K than grape leaves. Grape leaves contain 108.6µg of vitamin K, while matzo contains 0.3µg.

The food types used in this comparison are Grape leaves, raw and Crackers, matzo, plain.

Infographic

Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
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 +280%
Contains more CalciumCalcium +2692.3%
Contains more PotassiumPotassium +142.9%
Contains more CopperCopper +591.7%
Contains more ManganeseManganese +339.2%
Contains more IronIron +20.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +4000%
~equal in Zinc ~0.68mg
~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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Matzo
Matzo
3
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 +3233.3%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B6Vitamin B6 +247.8%
Contains more Vitamin KVitamin K +36100%
Contains more FolateFolate +388.2%
Contains more CholineCholine +18.5%
Contains more Vitamin B1Vitamin B1 +867.5%
Contains more Vitamin B3Vitamin B3 +64.8%
Contains more Vitamin B5Vitamin B5 +91.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape leaves Matzo DV% diff.
Vitamin A 1376µg 0µg 153%
Manganese 2.855mg 0.65mg 96%
Vitamin K 108.6µg 0.3µg 90%
Selenium 0.9µg 36.9µg 65%
Copper 0.415mg 0.06mg 39%
Calcium 363mg 13mg 35%
Fiber 11g 3g 32%
Vitamin B1 0.04mg 0.387mg 29%
Vitamin B6 0.4mg 0.115mg 22%
Carbs 17.31g 83.7g 22%
Folate 83µg 17µg 17%
Magnesium 95mg 25mg 17%
Calories 93kcal 395kcal 15%
Vitamin E 2mg 0.06mg 13%
Vitamin C 11.1mg 0mg 12%
Vitamin B3 2.362mg 3.892mg 10%
Protein 5.6g 10g 9%
Iron 2.63mg 3.16mg 7%
Potassium 272mg 112mg 5%
Vitamin B2 0.354mg 0.291mg 5%
Vitamin B5 0.231mg 0.443mg 4%
Polyunsaturated fat 1.065g 0.603g 3%
Fats 2.12g 1.4g 1%
Saturated fat 0.336g 0.226g 1%
Net carbs 6.31g 80.7g N/A
Sugar 6.3g 0.29g N/A
Zinc 0.67mg 0.68mg 0%
Phosphorus 91mg 89mg 0%
Sodium 9mg 0mg 0%
Choline 12.8mg 10.8mg 0%
Monounsaturated fat 0.081g 0.127g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Matzo
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 +51.4%
Contains more WaterWater +1605.1%
Contains more OtherOther +175%
Contains more ProteinProtein +78.6%
Contains more CarbsCarbs +383.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 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 more Poly. FatPolyunsaturated fat +76.6%
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +56.8%

People also compare

Grape leaves
Grape leaves vs Falafel
Falafel
Grape leaves
Grape leaves vs Chickpea raw
Chickpea raw
Grape leaves
Grape leaves vs Grape
Grape
Matzo
Matzo vs Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup)
Matzo
Matzo vs Crackers
Crackers
Matzo
Matzo vs Cheese sandwich
Cheese sandwich

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.