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  6. Matzo vs. Baked beans

Matzo vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between matzo and baked beans

  • Matzo has more selenium, vitamin B3, vitamin B1, vitamin B2, manganese, and iron; however, baked beans have more copper and fiber.
  • Matzo's daily need coverage for selenium is 57% more.
  • Matzo has 10 times more vitamin B3 than baked beans. Matzo has 3.892mg of vitamin B3, while baked beans have 0.408mg.
  • Matzo is lower in saturated fat.

The food varieties used in the comparison are Crackers, matzo, plain and Beans, baked, home prepared.

Infographic

Matzo vs Baked beans 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
Matzo
4
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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more IronIron +58.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +154.9%
Contains more SeleniumSelenium +547.4%
Contains more MagnesiumMagnesium +72%
Contains more CalciumCalcium +369.2%
Contains more PotassiumPotassium +219.6%
Contains more CopperCopper +165%
Contains more PhosphorusPhosphorus +22.5%
~equal in Zinc ~0.73mg

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
Matzo
8
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +184.6%
Contains more Vitamin B2Vitamin B2 +493.9%
Contains more Vitamin B3Vitamin B3 +853.9%
Contains more Vitamin B5Vitamin B5 +185.8%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +182.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Baked beans DV% diff.
Selenium 36.9µg 5.7µg 57%
Vitamin B3 3.892mg 0.408mg 22%
Vitamin B1 0.387mg 0.136mg 21%
Carbs 83.7g 21.63g 21%
Vitamin B2 0.291mg 0.049mg 19%
Sodium 0mg 422mg 18%
Manganese 0.65mg 0.255mg 17%
Iron 3.16mg 1.99mg 15%
Calories 395kcal 155kcal 12%
Copper 0.06mg 0.159mg 11%
Fiber 3g 5.5g 10%
Protein 10g 5.54g 9%
Saturated fat 0.226g 1.948g 8%
Folate 17µg 48µg 8%
Potassium 112mg 358mg 7%
Fats 1.4g 5.15g 6%
Vitamin B5 0.443mg 0.155mg 6%
Monounsaturated fat 0.127g 2.133g 5%
Calcium 13mg 61mg 5%
Magnesium 25mg 43mg 4%
Phosphorus 89mg 109mg 3%
Choline 10.8mg 2%
Vitamin B6 0.115mg 0.09mg 2%
Cholesterol 0mg 5mg 2%
Vitamin C 0mg 1.1mg 1%
Polyunsaturated fat 0.603g 0.74g 1%
Net carbs 80.7g 16.13g N/A
Sugar 0.29g N/A
Zinc 0.68mg 0.73mg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0.067mg 0%
Threonine 0.267mg 0.228mg 0%
Isoleucine 0.371mg 0.242mg 0%
Leucine 0.692mg 0.428mg 0%
Lysine 0.193mg 0.379mg 0%
Methionine 0.176mg 0.086mg 0%
Phenylalanine 0.494mg 0.287mg 0%
Valine 0.42mg 0.282mg 0%
Histidine 0.213mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +80.5%
Contains more CarbsCarbs +287%
Contains more FatsFats +267.9%
Contains more WaterWater +1415.6%
Contains more OtherOther +318.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
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
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +1579.5%
Contains more Poly. FatPolyunsaturated fat +22.7%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.