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Matzo vs. Bamboo shoots — In-Depth Nutrition Comparison

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Summary of differences between matzo and bamboo shoots

  • Matzo has more selenium, iron, vitamin B3, vitamin B1, vitamin B2, and manganese; however, bamboo shoots are higher in copper, potassium, vitamin B6, and vitamin E.
  • Matzo covers your daily need for selenium, 66% more than bamboo shoots.
  • Matzo has 6 times more vitamin B3 than bamboo shoots. While matzo has 3.892mg of vitamin B3, bamboo shoots have only 0.6mg.

These are the specific foods used in this comparison Crackers, matzo, plain and Bamboo shoots, raw.

Infographic

Matzo vs Bamboo shoots 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
6
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 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +733.3%
Contains more IronIron +532%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +148.1%
Contains more SeleniumSelenium +4512.5%
Contains more PotassiumPotassium +375.9%
Contains more CopperCopper +216.7%
Contains more ZincZinc +61.8%
~equal in Calcium ~13mg

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
7
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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +158%
Contains more Vitamin B2Vitamin B2 +315.7%
Contains more Vitamin B3Vitamin B3 +548.7%
Contains more Vitamin B5Vitamin B5 +175.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +142.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B6Vitamin B6 +108.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +284.6%
Contains more FatsFats +366.7%
Contains more CarbsCarbs +1509.6%
Contains more WaterWater +2016.3%
Contains more OtherOther +50%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +1714.3%
Contains more Poly. FatPolyunsaturated fat +350%
Contains less Sat. FatSaturated fat -69.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Bamboo shoots DV% diff.
Selenium 36.9µg 0.8µg 66%
Iron 3.16mg 0.5mg 33%
Carbs 83.7g 5.2g 26%
Vitamin B3 3.892mg 0.6mg 21%
Vitamin B1 0.387mg 0.15mg 20%
Calories 395kcal 27kcal 18%
Vitamin B2 0.291mg 0.07mg 17%
Manganese 0.65mg 0.262mg 17%
Protein 10g 2.6g 15%
Copper 0.06mg 0.19mg 14%
Potassium 112mg 533mg 12%
Vitamin B6 0.115mg 0.24mg 10%
Vitamin B5 0.443mg 0.161mg 6%
Vitamin E 0.06mg 1mg 6%
Magnesium 25mg 3mg 5%
Phosphorus 89mg 59mg 4%
Zinc 0.68mg 1.1mg 4%
Vitamin C 0mg 4mg 4%
Fiber 3g 2.2g 3%
Polyunsaturated fat 0.603g 0.134g 3%
Folate 17µg 7µg 3%
Choline 10.8mg 0mg 2%
Fats 1.4g 0.3g 2%
Saturated fat 0.226g 0.069g 1%
Net carbs 80.7g 3g N/A
Calcium 13mg 13mg 0%
Sugar 0.29g 3g N/A
Sodium 0mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0µg 0%
Monounsaturated fat 0.127g 0.007g 0%
Tryptophan 0.116mg 0.027mg 0%
Threonine 0.267mg 0.086mg 0%
Isoleucine 0.371mg 0.088mg 0%
Leucine 0.692mg 0.14mg 0%
Lysine 0.193mg 0.134mg 0%
Methionine 0.176mg 0.03mg 0%
Phenylalanine 0.494mg 0.09mg 0%
Valine 0.42mg 0.106mg 0%
Histidine 0.213mg 0.042mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Bamboo shoots
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
13%
Bamboo shoots
Minerals Daily Need Coverage Score
51%
Matzo
23%
Bamboo shoots

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 2.71g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 32)
Which food is lower in Saturated fat?
Bamboo shoots
Bamboo shoots is lower in Saturated fat (difference - 0.157g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.