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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
:
8
Black gram
Black gram
Contains less Sodium -100%
Contains more Selenium +350%
Contains more Calcium +961.5%
Contains more Iron +139.6%
Contains more Magnesium +968%
Contains more Phosphorus +325.8%
Contains more Potassium +777.7%
Contains more Zinc +392.6%
Contains more Copper +1535%
Contains more Manganese +134.9%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains less Sodium -100%
Contains more Selenium +350%
Contains more Calcium +961.5%
Contains more Iron +139.6%
Contains more Magnesium +968%
Contains more Phosphorus +325.8%
Contains more Potassium +777.7%
Contains more Zinc +392.6%
Contains more Copper +1535%
Contains more Manganese +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
5
:
4
Black gram
Black gram
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +169%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +104.5%
Contains more Vitamin B6 +144.3%
Contains more Folate +1170.6%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +169%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +104.5%
Contains more Vitamin B6 +144.3%
Contains more Folate +1170.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
:
4
Black gram
Black gram
Contains more Carbs +41.9%
Contains more Protein +152.1%
Contains more Fats +17.1%
Contains more Water +151.2%
Contains more Other +460%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Black gram
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 Carbs +41.9%
Contains more Protein +152.1%
Contains more Fats +17.1%
Contains more Water +151.2%
Contains more Other +460%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Black gram
Black gram
Contains more Monounsaturated Fat +49.4%
Contains less Saturated Fat -49.6%
Contains more Polyunsaturated fat +77.6%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +49.4%
Contains less Saturated Fat -49.6%
Contains more Polyunsaturated fat +77.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Black gram Opinion
Net carbs 80.7g 40.69g Matzo
Protein 10g 25.21g Black gram
Fats 1.4g 1.64g Black gram
Carbs 83.7g 58.99g Matzo
Calories 395kcal 341kcal Matzo
Sugar 0.29g Black gram
Fiber 3g 18.3g Black gram
Calcium 13mg 138mg Black gram
Iron 3.16mg 7.57mg Black gram
Magnesium 25mg 267mg Black gram
Phosphorus 89mg 379mg Black gram
Potassium 112mg 983mg Black gram
Sodium 0mg 38mg Matzo
Zinc 0.68mg 3.35mg Black gram
Copper 0.06mg 0.981mg Black gram
Manganese 0.65mg 1.527mg Black gram
Selenium 36.9µg 8.2µg Matzo
Vitamin A 0IU 23IU Black gram
Vitamin A RAE 0µg 1µg Black gram
Vitamin E 0.06mg Matzo
Vitamin B1 0.387mg 0.273mg Matzo
Vitamin B2 0.291mg 0.254mg Matzo
Vitamin B3 3.892mg 1.447mg Matzo
Vitamin B5 0.443mg 0.906mg Black gram
Vitamin B6 0.115mg 0.281mg Black gram
Folate 17µg 216µg Black gram
Vitamin K 0.3µg Matzo
Tryptophan 0.116mg 0.263mg Black gram
Threonine 0.267mg 0.875mg Black gram
Isoleucine 0.371mg 1.287mg Black gram
Leucine 0.692mg 2.089mg Black gram
Lysine 0.193mg 1.674mg Black gram
Methionine 0.176mg 0.367mg Black gram
Phenylalanine 0.494mg 1.473mg Black gram
Valine 0.42mg 1.416mg Black gram
Histidine 0.213mg 0.706mg Black gram
Saturated Fat 0.226g 0.114g Black gram
Monounsaturated Fat 0.127g 0.085g Matzo
Polyunsaturated fat 0.603g 1.071g Black gram

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
25%
Matzo
36%
Black gram
Minerals Daily Need Coverage Score
51%
Matzo
143%
Black gram

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 43)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.5)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 0.112g)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.