Groat vs. Matzo — In-Depth Nutrition Comparison
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A recap on differences between groat and matzo
- Groat is higher in copper, magnesium, phosphorus, manganese, fiber, vitamin B3, vitamin B5, and zinc, yet matzo is higher in selenium and vitamin B1.
- Groat covers your daily copper needs 116% more than matzo.
- Groat contains 9 times more magnesium than matzo. While groat contains 231mg of magnesium, matzo contains only 25mg.
Food varieties used in this article are Buckwheat and Crackers, matzo, plain.
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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.
| Contains more MagnesiumMagnesium | +824% |
| Contains more CalciumCalcium | +38.5% |
| Contains more PotassiumPotassium | +310.7% |
| Contains more CopperCopper | +1733.3% |
| Contains more ZincZinc | +252.9% |
| Contains more PhosphorusPhosphorus | +289.9% |
| Contains more ManganeseManganese | +100% |
| Contains more IronIron | +43.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +344.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin B3Vitamin B3 | +80.4% |
| Contains more Vitamin B5Vitamin B5 | +178.3% |
| Contains more Vitamin B6Vitamin B6 | +82.6% |
| Contains more FolateFolate | +76.5% |
| Contains more Vitamin B1Vitamin B1 | +283.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.06mg | 116% |
| Selenium | 8.3µg | 36.9µg | 52% |
| Magnesium | 231mg | 25mg | 49% |
| Phosphorus | 347mg | 89mg | 37% |
| Manganese | 1.3mg | 0.65mg | 28% |
| Fiber | 10g | 3g | 28% |
| Vitamin B1 | 0.101mg | 0.387mg | 24% |
| Vitamin B3 | 7.02mg | 3.892mg | 20% |
| Zinc | 2.4mg | 0.68mg | 16% |
| Vitamin B5 | 1.233mg | 0.443mg | 16% |
| Iron | 2.2mg | 3.16mg | 12% |
| Potassium | 460mg | 112mg | 10% |
| Vitamin B2 | 0.425mg | 0.291mg | 10% |
| Vitamin B6 | 0.21mg | 0.115mg | 7% |
| Protein | 13.25g | 10g | 7% |
| Carbs | 71.5g | 83.7g | 4% |
| Folate | 30µg | 17µg | 3% |
| Polyunsaturated fat | 1.039g | 0.603g | 3% |
| Calories | 343kcal | 395kcal | 3% |
| Fats | 3.4g | 1.4g | 3% |
| Monounsaturated fat | 1.04g | 0.127g | 2% |
| Choline | 10.8mg | 2% | |
| Saturated fat | 0.741g | 0.226g | 2% |
| Calcium | 18mg | 13mg | 1% |
| Net carbs | 61.5g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 1mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.192mg | 0.116mg | 0% |
| Threonine | 0.506mg | 0.267mg | 0% |
| Isoleucine | 0.498mg | 0.371mg | 0% |
| Leucine | 0.832mg | 0.692mg | 0% |
| Lysine | 0.672mg | 0.193mg | 0% |
| Methionine | 0.172mg | 0.176mg | 0% |
| Phenylalanine | 0.52mg | 0.494mg | 0% |
| Valine | 0.678mg | 0.42mg | 0% |
| Histidine | 0.309mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.5% |
| Contains more FatsFats | +142.9% |
| Contains more WaterWater | +126.7% |
| Contains more OtherOther | +250% |
| Contains more CarbsCarbs | +17.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +718.9% |
| Contains more Poly. FatPolyunsaturated fat | +72.3% |
| Contains less Sat. FatSaturated fat | -69.5% |
