Matzo vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between matzo and beans?
- Matzo is richer in selenium, iron, vitamin B3, vitamin B1, and vitamin B2, while beans are higher in copper, fiber, zinc, and potassium.
- Matzo's daily need coverage for selenium is 59% higher.
- Beans have 11 times less iron than matzo. Matzo has 3.16mg of iron, while beans have 0.29mg.
We used Crackers, matzo, plain and Beans, baked, canned, no salt added types in this comparison.
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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.
| Contains more IronIron | +989.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +720% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +284.6% |
| Contains more PotassiumPotassium | +164.3% |
| Contains more CopperCopper | +243.3% |
| Contains more ZincZinc | +105.9% |
| Contains more PhosphorusPhosphorus | +16.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +158% |
| Contains more Vitamin B2Vitamin B2 | +385% |
| Contains more Vitamin B3Vitamin B3 | +805.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B6Vitamin B6 | +13% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more FolateFolate | +41.2% |
| Contains more CholineCholine | +185.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 4.5µg | 59% |
| Iron | 3.16mg | 0.29mg | 36% |
| Manganese | 0.65mg | 28% | |
| Vitamin B3 | 3.892mg | 0.43mg | 22% |
| Carbs | 83.7g | 20.49g | 21% |
| Vitamin B1 | 0.387mg | 0.15mg | 20% |
| Vitamin B2 | 0.291mg | 0.06mg | 18% |
| Copper | 0.06mg | 0.206mg | 16% |
| Calories | 395kcal | 105kcal | 15% |
| Fiber | 3g | 5.5g | 10% |
| Protein | 10g | 4.8g | 10% |
| Vitamin B5 | 0.443mg | 9% | |
| Zinc | 0.68mg | 1.4mg | 7% |
| Potassium | 112mg | 296mg | 5% |
| Calcium | 13mg | 50mg | 4% |
| Choline | 10.8mg | 30.8mg | 4% |
| Polyunsaturated fat | 0.603g | 0.172g | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Phosphorus | 89mg | 104mg | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Folate | 17µg | 24µg | 2% |
| Fats | 1.4g | 0.4g | 2% |
| Saturated fat | 0.226g | 0.103g | 1% |
| Vitamin B6 | 0.115mg | 0.13mg | 1% |
| Vitamin E | 0.06mg | 0.15mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Net carbs | 80.7g | 14.99g | N/A |
| Sugar | 0.29g | 7.78g | N/A |
| Sodium | 0mg | 1mg | 0% |
| Vitamin K | 0.3µg | 0.8µg | 0% |
| Monounsaturated fat | 0.127g | 0.035g | 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
| Contains more ProteinProtein | +108.3% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +308.5% |
| Contains more WaterWater | +1588.4% |
| Contains more OtherOther | +185% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +262.9% |
| Contains more Poly. FatPolyunsaturated fat | +250.6% |
| Contains less Sat. FatSaturated fat | -54.4% |
