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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.

Infographic

Matzo vs Apple pie 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
10
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 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
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
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% 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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
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 CholineCholine +∞%
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 Matzo Apple pie 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%
Saturated fat 0.226g 3.797g 16%
Protein 10g 1.9g 16%
Fats 1.4g 11g 15%
Sodium 0mg 266mg 12%
Polyunsaturated fat 0.603g 2.198g 11%
Monounsaturated fat 0.127g 4.388g 11%
Vitamin B2 0.291mg 0.158mg 10%
Phosphorus 89mg 24mg 9%
Calories 395kcal 237kcal 8%
Vitamin B5 0.443mg 0.119mg 6%
Fiber 3g 1.6g 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%
Choline 10.8mg 2%
Copper 0.06mg 0.046mg 2%
Potassium 112mg 65mg 1%
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%

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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +426.3%
Contains more CarbsCarbs +146.2%
Contains more FatsFats +685.7%
Contains more WaterWater +1114%
Contains more OtherOther +50%

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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains less Sat. FatSaturated fat -94%
Contains more Mono. FatMonounsaturated fat +3355.1%
Contains more Poly. FatPolyunsaturated fat +264.5%

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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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.