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  6. Corn raw vs. Matzo

Corn raw vs. Matzo — In-Depth Nutrition Comparison

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The main differences between corn raw and matzo

  • Corn raw is richer in vitamin C, folate, and vitamin B5, yet matzo is richer in selenium, iron, manganese, vitamin B1, vitamin B2, and vitamin B3.
  • Daily need coverage for selenium for matzo is 66% higher.

Food types used in this article are Corn, sweet, yellow, raw and Crackers, matzo, plain.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Matzo
Matzo
7
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 +48%
Contains more PotassiumPotassium +141.1%
Contains more CalciumCalcium +550%
Contains more IronIron +507.7%
Contains more CopperCopper +11.1%
Contains more ZincZinc +47.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +298.8%
Contains more SeleniumSelenium +6050%
~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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Matzo
Matzo
4
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 +16.7%
Contains more Vitamin B5Vitamin B5 +61.9%
Contains more FolateFolate +147.1%
Contains more CholineCholine +113%
Contains more Vitamin B1Vitamin B1 +149.7%
Contains more Vitamin B2Vitamin B2 +429.1%
Contains more Vitamin B3Vitamin B3 +119.9%
Contains more Vitamin B6Vitamin B6 +23.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Corn raw Matzo DV% diff.
Selenium 0.6µg 36.9µg 66%
Iron 0.52mg 3.16mg 33%
Carbs 18.7g 83.7g 22%
Manganese 0.163mg 0.65mg 21%
Vitamin B1 0.155mg 0.387mg 19%
Vitamin B2 0.055mg 0.291mg 18%
Calories 86kcal 395kcal 15%
Vitamin B3 1.77mg 3.892mg 13%
Protein 3.27g 10g 13%
Vitamin C 6.8mg 0mg 8%
Folate 42µg 17µg 6%
Potassium 270mg 112mg 5%
Vitamin B5 0.717mg 0.443mg 5%
Fiber 2g 3g 4%
Magnesium 37mg 25mg 3%
Vitamin B6 0.093mg 0.115mg 2%
Fructose 1.94g 2%
Zinc 0.46mg 0.68mg 2%
Starch 5.7g 2%
Choline 23mg 10.8mg 2%
Polyunsaturated fat 0.487g 0.603g 1%
Monounsaturated fat 0.432g 0.127g 1%
Calcium 2mg 13mg 1%
Vitamin A 9µg 0µg 1%
Sodium 15mg 0mg 1%
Copper 0.054mg 0.06mg 1%
Fats 1.35g 1.4g 0%
Net carbs 16.7g 80.7g N/A
Sugar 6.26g 0.29g N/A
Phosphorus 89mg 89mg 0%
Vitamin E 0.07mg 0.06mg 0%
Vitamin K 0.3µg 0.3µg 0%
Saturated fat 0.325g 0.226g 0%
Tryptophan 0.023mg 0.116mg 0%
Threonine 0.129mg 0.267mg 0%
Isoleucine 0.129mg 0.371mg 0%
Leucine 0.348mg 0.692mg 0%
Lysine 0.137mg 0.193mg 0%
Methionine 0.067mg 0.176mg 0%
Phenylalanine 0.15mg 0.494mg 0%
Valine 0.185mg 0.42mg 0%
Histidine 0.089mg 0.213mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 WaterWater +1668.6%
Contains more ProteinProtein +205.8%
Contains more CarbsCarbs +347.6%
~equal in Fats ~1.4g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 Mono. FatMonounsaturated fat +240.2%
Contains less Sat. FatSaturated fat -30.5%
Contains more Poly. FatPolyunsaturated fat +23.8%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.