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Matzo vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between matzo and American cheese

  • Matzo has more iron, vitamin B1, selenium, and manganese; however, American cheese is richer in calcium, phosphorus, and vitamin B12.
  • American cheese covers your daily calcium needs 103% more than matzo.
  • American cheese has 26 times less vitamin B1 than matzo. Matzo has 0.387mg of vitamin B1, while American cheese has 0.015mg.
  • Matzo contains less saturated fat.

Specific food types used in this comparison are Crackers, matzo, plain and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Matzo vs American cheese infographic
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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.
Matzo
5
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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more IronIron +401.6%
Contains more CopperCopper +30.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1485.4%
Contains more SeleniumSelenium +82.7%
Contains more CalciumCalcium +7938.5%
Contains more PotassiumPotassium +17.9%
Contains more ZincZinc +266.2%
Contains more PhosphorusPhosphorus +620.2%
~equal in Magnesium ~26mg

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +2480%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin B3Vitamin B3 +5021.1%
Contains more Vitamin B6Vitamin B6 +113%
Contains more FolateFolate +112.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +766.7%
Contains more CholineCholine +235.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +2162.2%
Contains more ProteinProtein +81.3%
Contains more FatsFats +2170.7%
Contains more WaterWater +821.2%
Contains more OtherOther +1028.3%

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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +6385%
Contains more Poly. FatPolyunsaturated fat +113.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo American cheese DV% diff.
Calcium 13mg 1045mg 103%
Saturated fat 0.226g 18.057g 81%
Phosphorus 89mg 641mg 79%
Sodium 0mg 1671mg 73%
Vitamin B12 0µg 1.5µg 63%
Fats 1.4g 31.79g 47%
Cholesterol 0mg 100mg 33%
Iron 3.16mg 0.63mg 32%
Vitamin B1 0.387mg 0.015mg 31%
Selenium 36.9µg 20.2µg 30%
Vitamin A 0µg 250µg 28%
Carbs 83.7g 3.7g 27%
Manganese 0.65mg 0.041mg 26%
Vitamin B3 3.892mg 0.076mg 24%
Monounsaturated fat 0.127g 8.236g 20%
Protein 10g 18.13g 16%
Zinc 0.68mg 2.49mg 16%
Fiber 3g 0g 12%
Vitamin E 0.06mg 0.8mg 5%
Choline 10.8mg 36.2mg 5%
Polyunsaturated fat 0.603g 1.286g 5%
Vitamin B6 0.115mg 0.054mg 5%
Vitamin B2 0.291mg 0.234mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin K 0.3µg 2.6µg 2%
Copper 0.06mg 0.046mg 2%
Folate 17µg 8µg 2%
Calories 395kcal 371kcal 1%
Vitamin B5 0.443mg 0.403mg 1%
Potassium 112mg 132mg 1%
Net carbs 80.7g 3.7g N/A
Magnesium 25mg 26mg 0%
Sugar 0.29g 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.116mg 0.232mg 0%
Threonine 0.267mg 0.772mg 0%
Isoleucine 0.371mg 0.938mg 0%
Leucine 0.692mg 1.716mg 0%
Lysine 0.193mg 1.516mg 0%
Methionine 0.176mg 0.475mg 0%
Phenylalanine 0.494mg 0.939mg 0%
Valine 0.42mg 1.187mg 0%
Histidine 0.213mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo American cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
American cheese
Minerals Daily Need Coverage Score
51%
Matzo
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.97g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 1671mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 17.831g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2.4)
Which food is richer in minerals?
?
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.
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.