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  6. Matzo vs. Green bean raw

Matzo vs. Green bean raw — In-Depth Nutrition Comparison

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How are matzo and green bean raw different?

  • Matzo is higher in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, and phosphorus; however, green bean raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for selenium for matzo is 66% higher.
  • Matzo contains 5 times more vitamin B3 than green bean raw. While matzo contains 3.892mg of vitamin B3, green bean raw contains only 0.734mg.

Crackers, matzo, plain and Beans, snap, green, raw are the varieties used in this article.

Infographic

Matzo vs Green bean raw 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
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more IronIron +206.8%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +134.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +200.9%
Contains more SeleniumSelenium +6050%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +88.4%
Contains more CopperCopper +15%
~equal in Magnesium ~25mg

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
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% 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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +372%
Contains more Vitamin B2Vitamin B2 +179.8%
Contains more Vitamin B3Vitamin B3 +430.2%
Contains more Vitamin B5Vitamin B5 +96.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +583.3%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more Vitamin KVitamin K +14233.3%
Contains more FolateFolate +94.1%
Contains more CholineCholine +41.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Green bean raw DV% diff.
Selenium 36.9µg 0.6µg 66%
Vitamin K 0.3µg 43µg 36%
Iron 3.16mg 1.03mg 27%
Carbs 83.7g 6.97g 26%
Vitamin B1 0.387mg 0.082mg 25%
Vitamin B3 3.892mg 0.734mg 20%
Manganese 0.65mg 0.216mg 19%
Calories 395kcal 31kcal 18%
Protein 10g 1.83g 16%
Vitamin C 0mg 12.2mg 14%
Vitamin B2 0.291mg 0.104mg 14%
Phosphorus 89mg 38mg 7%
Folate 17µg 33µg 4%
Zinc 0.68mg 0.24mg 4%
Vitamin B5 0.443mg 0.225mg 4%
Vitamin A 0µg 35µg 4%
Potassium 112mg 211mg 3%
Polyunsaturated fat 0.603g 0.113g 3%
Fats 1.4g 0.22g 2%
Calcium 13mg 37mg 2%
Vitamin B6 0.115mg 0.141mg 2%
Fructose 1.39g 2%
Vitamin E 0.06mg 0.41mg 2%
Fiber 3g 2.7g 1%
Saturated fat 0.226g 0.05g 1%
Choline 10.8mg 15.3mg 1%
Copper 0.06mg 0.069mg 1%
Net carbs 80.7g 4.27g N/A
Magnesium 25mg 25mg 0%
Sugar 0.29g 3.26g N/A
Starch 0.88g 0%
Sodium 0mg 6mg 0%
Monounsaturated fat 0.127g 0.01g 0%
Tryptophan 0.116mg 0.019mg 0%
Threonine 0.267mg 0.079mg 0%
Isoleucine 0.371mg 0.066mg 0%
Leucine 0.692mg 0.112mg 0%
Lysine 0.193mg 0.088mg 0%
Methionine 0.176mg 0.022mg 0%
Phenylalanine 0.494mg 0.067mg 0%
Valine 0.42mg 0.09mg 0%
Histidine 0.213mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +446.4%
Contains more FatsFats +536.4%
Contains more CarbsCarbs +1100.9%
Contains more WaterWater +2000.5%
~equal in Other ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +1170%
Contains more Poly. FatPolyunsaturated fat +433.6%
Contains less Sat. FatSaturated fat -77.9%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.