Matzo vs. Apple pie — In-Depth Nutrition Comparison

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Significant differences between matzo and apple pie

The amount of iron, vitamin B1, manganese, vitamin B3, vitamin B2, phosphorus, vitamin B5, and vitamin B6 in matzo is higher than in apple pie.
Matzo covers your daily iron needs 24% more than apple pie.
Apple pie has 4 times less vitamin B5 than matzo. Matzo has 0.443mg of vitamin B5, while apple pie has 0.119mg.
Matzo contains less saturated fat.

Specific food types used in this comparison are Crackers, matzo, plain and Pie, apple, commercially prepared, unenriched flour.

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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

Apple pie

Contains more MagnesiumMagnesium	+257.1%
Contains more CalciumCalcium	+18.2%
Contains more PotassiumPotassium	+72.3%
Contains more IronIron	+161.2%
Contains more CopperCopper	+30.4%
Contains more ZincZinc	+325%
Contains more PhosphorusPhosphorus	+270.8%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+257.1%
Contains more SeleniumSelenium	+∞%

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

Apple pie

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+188.8%
Contains more Vitamin B2Vitamin B2	+84.2%
Contains more Vitamin B3Vitamin B3	+246.6%
Contains more Vitamin B5Vitamin B5	+272.3%
Contains more Vitamin B6Vitamin B6	+202.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+325%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg		67%
Iron	3.16mg	1.21mg	24%
Vitamin B1	0.387mg	0.134mg	21%
Manganese	0.65mg	0.182mg	20%
Carbs	83.7g	34g	17%
Vitamin B3	3.892mg	1.123mg	17%
Protein	10g	1.9g	16%
Saturated fat	0.226g	3.797g	16%
Fats	1.4g	11g	15%
Sodium	0mg	266mg	12%
Monounsaturated fat	0.127g	4.388g	11%
Polyunsaturated fat	0.603g	2.198g	11%
Vitamin B2	0.291mg	0.158mg	10%
Phosphorus	89mg	24mg	9%
Calories	395kcal	237kcal	8%
Fiber	3g	1.6g	6%
Vitamin B5	0.443mg	0.119mg	6%
Vitamin B6	0.115mg	0.038mg	6%
Zinc	0.68mg	0.16mg	5%
Vitamin C	0mg	3.2mg	4%
Magnesium	25mg	7mg	4%
Vitamin A	0µg	29µg	3%
Folate	17µg	4µg	3%
Copper	0.06mg	0.046mg	2%
Choline	10.8mg		2%
Potassium	112mg	65mg	1%
Protein per 100 calories	2.5g	0.8g	N/A
Calories per 10 g protein	395kcal	1247kcal	N/A
Weight per 100 calories	25g	42g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.7	N/A
Net carbs	80.7g	32.4g	N/A
Calcium	13mg	11mg	0%
Sugar	0.29g		N/A
Vitamin E	0.06mg		0%
Vitamin B12	0µg	0.01µg	0%
Vitamin K	0.3µg		0%
Tryptophan	0.116mg	0.026mg	0%
Threonine	0.267mg	0.054mg	0%
Isoleucine	0.371mg	0.073mg	0%
Leucine	0.692mg	0.129mg	0%
Lysine	0.193mg	0.07mg	0%
Methionine	0.176mg	0.032mg	0%
Phenylalanine	0.494mg	0.088mg	0%
Valine	0.42mg	0.084mg	0%
Histidine	0.213mg	0.038mg	0%