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Matzo vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between matzo and almond butter

  • Matzo has more selenium and vitamin B1; however, almond butter has more vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, calcium, and fiber.
  • Almond butter's daily need coverage for vitamin E is 161% more.
  • Matzo has 15 times more selenium than almond butter. Matzo has 36.9µg of selenium, while almond butter has 2.4µg.

The food varieties used in the comparison are Crackers, matzo, plain and Nuts, almond butter, plain, without salt added.

Infographic

Matzo vs Almond butter 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1437.5%
Contains more MagnesiumMagnesium +1016%
Contains more CalciumCalcium +2569.2%
Contains more PotassiumPotassium +567.9%
Contains more IronIron +10.4%
Contains more CopperCopper +1456.7%
Contains more ZincZinc +383.8%
Contains more PhosphorusPhosphorus +470.8%
Contains more ManganeseManganese +227.8%

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.
Matzo
5
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +843.9%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin B5Vitamin B5 +39.3%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +40250%
Contains more Vitamin B2Vitamin B2 +222.7%
Contains more FolateFolate +211.8%
Contains more CholineCholine +382.4%
~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
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +344.7%
Contains more WaterWater +162.2%
Contains more ProteinProtein +109.6%
Contains more FatsFats +3864.3%
Contains more OtherOther +413.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +25447.2%
Contains more Poly. FatPolyunsaturated fat +2157.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Almond butter DV% diff.
Vitamin E 0.06mg 24.21mg 161%
Copper 0.06mg 0.934mg 97%
Polyunsaturated fat 0.603g 13.613g 87%
Fats 1.4g 55.5g 83%
Monounsaturated fat 0.127g 32.445g 81%
Manganese 0.65mg 2.131mg 64%
Selenium 36.9µg 2.4µg 63%
Magnesium 25mg 279mg 60%
Phosphorus 89mg 508mg 60%
Vitamin B2 0.291mg 0.939mg 50%
Calcium 13mg 347mg 33%
Vitamin B1 0.387mg 0.041mg 29%
Fiber 3g 10.3g 29%
Zinc 0.68mg 3.29mg 24%
Protein 10g 20.96g 22%
Carbs 83.7g 18.82g 22%
Potassium 112mg 748mg 19%
Saturated fat 0.226g 4.152g 18%
Calories 395kcal 614kcal 11%
Folate 17µg 53µg 9%
Choline 10.8mg 52.1mg 8%
Vitamin B3 3.892mg 3.155mg 5%
Iron 3.16mg 3.49mg 4%
Vitamin B5 0.443mg 0.318mg 3%
Vitamin B6 0.115mg 0.103mg 1%
Net carbs 80.7g 8.52g N/A
Sugar 0.29g 4.43g N/A
Starch 0.08g 0%
Sodium 0mg 7mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.116mg 0.159mg 0%
Threonine 0.267mg 0.555mg 0%
Isoleucine 0.371mg 0.813mg 0%
Leucine 0.692mg 1.483mg 0%
Lysine 0.193mg 0.612mg 0%
Methionine 0.176mg 0.122mg 0%
Phenylalanine 0.494mg 1.149mg 0%
Valine 0.42mg 0.937mg 0%
Histidine 0.213mg 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
24%
Matzo
68%
Almond butter
Minerals Daily Need Coverage Score
51%
Matzo
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 4.14g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 3.926g)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $3)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.