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  6. Matzo vs. Black gram

Matzo vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between matzo and black gram

  • Matzo has more selenium; however, black gram is richer in copper, fiber, magnesium, iron, folate, phosphorus, manganese, potassium, and zinc.
  • Black gram covers your daily copper needs 102% more than matzo.
  • Black gram has 5 times less selenium than matzo. Matzo has 36.9µg of selenium, while black gram has 8.2µg.

Specific food types used in this comparison are Crackers, matzo, plain and Mungo beans, mature seeds, raw.

Infographic

Matzo vs Black gram 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
2
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +961.5%
Contains more PotassiumPotassium +777.7%
Contains more IronIron +139.6%
Contains more CopperCopper +1535%
Contains more ZincZinc +392.6%
Contains more PhosphorusPhosphorus +325.8%
Contains more ManganeseManganese +134.9%

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.
Matzo
Matzo
6
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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.8%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +169%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +104.5%
Contains more Vitamin B6Vitamin B6 +144.3%
Contains more FolateFolate +1170.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Black gram DV% diff.
Copper 0.06mg 0.981mg 102%
Fiber 3g 18.3g 61%
Magnesium 25mg 267mg 58%
Iron 3.16mg 7.57mg 55%
Selenium 36.9µg 8.2µg 52%
Folate 17µg 216µg 50%
Phosphorus 89mg 379mg 41%
Manganese 0.65mg 1.527mg 38%
Protein 10g 25.21g 30%
Potassium 112mg 983mg 26%
Zinc 0.68mg 3.35mg 24%
Vitamin B3 3.892mg 1.447mg 15%
Vitamin B6 0.115mg 0.281mg 13%
Calcium 13mg 138mg 13%
Vitamin B1 0.387mg 0.273mg 10%
Vitamin B5 0.443mg 0.906mg 9%
Carbs 83.7g 58.99g 8%
Vitamin B2 0.291mg 0.254mg 3%
Polyunsaturated fat 0.603g 1.071g 3%
Calories 395kcal 341kcal 3%
Choline 10.8mg 2%
Sodium 0mg 38mg 2%
Saturated fat 0.226g 0.114g 1%
Fats 1.4g 1.64g 0%
Net carbs 80.7g 40.69g N/A
Sugar 0.29g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.127g 0.085g 0%
Tryptophan 0.116mg 0.263mg 0%
Threonine 0.267mg 0.875mg 0%
Isoleucine 0.371mg 1.287mg 0%
Leucine 0.692mg 2.089mg 0%
Lysine 0.193mg 1.674mg 0%
Methionine 0.176mg 0.367mg 0%
Phenylalanine 0.494mg 1.473mg 0%
Valine 0.42mg 1.416mg 0%
Histidine 0.213mg 0.706mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more CarbsCarbs +41.9%
Contains more ProteinProtein +152.1%
Contains more FatsFats +17.1%
Contains more WaterWater +151.2%
Contains more OtherOther +460%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +49.4%
Contains less Sat. FatSaturated fat -49.6%
Contains more Poly. FatPolyunsaturated fat +77.6%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.