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Matzo vs. Bagel — In-Depth Nutrition Comparison

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A recap on the differences between matzo and bagel

  • Matzo is higher in selenium and vitamin B2, yet bagel is higher in manganese, folate, copper, phosphorus, and magnesium.
  • Bagel covers your daily manganese needs 34% more than matzo.

Food varieties used in this article are Crackers, matzo, plain and Bagels, wheat.

Infographic

Matzo vs Bagel 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
3
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%
Bagel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more IronIron +14.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +28.6%
Contains more MagnesiumMagnesium +104%
Contains more CalciumCalcium +53.8%
Contains more PotassiumPotassium +47.3%
Contains more CopperCopper +191.7%
Contains more ZincZinc +61.8%
Contains more PhosphorusPhosphorus +59.6%
Contains more ManganeseManganese +120%

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
3
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%
Bagel
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +347.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.403mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient Matzo Bagel DV% diff.
Manganese 0.65mg 1.43mg 34%
Sodium 0mg 439mg 19%
Folate 17µg 76µg 15%
Selenium 36.9µg 28.7µg 15%
Copper 0.06mg 0.175mg 13%
Carbs 83.7g 48.89g 12%
Phosphorus 89mg 142mg 8%
Calories 395kcal 250kcal 7%
Vitamin B2 0.291mg 0.209mg 6%
Magnesium 25mg 51mg 6%
Iron 3.16mg 2.76mg 5%
Zinc 0.68mg 1.1mg 4%
Fiber 3g 4.1g 4%
Vitamin B3 3.892mg 3.37mg 3%
Polyunsaturated fat 0.603g 0.936g 2%
Potassium 112mg 165mg 2%
Vitamin E 0.06mg 0.32mg 2%
Vitamin B6 0.115mg 0.147mg 2%
Vitamin B5 0.443mg 0.375mg 1%
Vitamin K 0.3µg 1.5µg 1%
Vitamin B1 0.387mg 0.403mg 1%
Saturated fat 0.226g 0g 1%
Calcium 13mg 20mg 1%
Protein 10g 10.2g 0%
Fats 1.4g 1.53g 0%
Net carbs 80.7g 44.79g N/A
Sugar 0.29g 6.12g N/A
Choline 10.8mg 9.8mg 0%
Monounsaturated fat 0.127g 0.29g 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

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
Bagel
4
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more CarbsCarbs +71.2%
Contains more WaterWater +773.3%
Contains more OtherOther +205%
~equal in Protein ~10.2g
~equal in Fats ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
0
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +128.3%
Contains more Poly. FatPolyunsaturated fat +55.2%

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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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.