Matzo vs. Brussels sprouts — In-Depth Nutrition Comparison
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A recap on differences between matzo and Brussels sprouts
- Matzo is higher in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and manganese, yet Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, and folate.
- Brussels sprouts cover your daily vitamin K needs 147% more than matzo.
- Matzo contains 23 times more selenium than Brussels sprouts. While matzo contains 36.9µg of selenium, Brussels sprouts contain only 1.6µg.
Food varieties used in this article are Crackers, matzo, plain and Brussels sprouts, raw.
Infographic
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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 | +125.7% |
| Contains more ZincZinc | +61.9% |
| Contains more PhosphorusPhosphorus | +29% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +92.9% |
| Contains more SeleniumSelenium | +2206.3% |
| Contains more CalciumCalcium | +223.1% |
| Contains more PotassiumPotassium | +247.3% |
| Contains more CopperCopper | +16.7% |
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 | +178.4% |
| Contains more Vitamin B2Vitamin B2 | +223.3% |
| Contains more Vitamin B3Vitamin B3 | +422.4% |
| Contains more Vitamin B5Vitamin B5 | +43.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1366.7% |
| Contains more Vitamin B6Vitamin B6 | +90.4% |
| Contains more Vitamin KVitamin K | +58900% |
| Contains more FolateFolate | +258.8% |
| Contains more CholineCholine | +76.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.603g | 153g | 1016% |
| Vitamin K | 0.3µg | 177µg | 147% |
| Vitamin C | 0mg | 85mg | 94% |
| Selenium | 36.9µg | 1.6µg | 64% |
| Carbs | 83.7g | 8.95g | 25% |
| Iron | 3.16mg | 1.4mg | 22% |
| Vitamin B1 | 0.387mg | 0.139mg | 21% |
| Vitamin B3 | 3.892mg | 0.745mg | 20% |
| Calories | 395kcal | 43kcal | 18% |
| Vitamin B2 | 0.291mg | 0.09mg | 15% |
| Manganese | 0.65mg | 0.337mg | 14% |
| Protein | 10g | 3.38g | 13% |
| Folate | 17µg | 61µg | 11% |
| Potassium | 112mg | 389mg | 8% |
| Vitamin B6 | 0.115mg | 0.219mg | 8% |
| Vitamin E | 0.06mg | 0.88mg | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Fiber | 3g | 3.8g | 3% |
| Phosphorus | 89mg | 69mg | 3% |
| Calcium | 13mg | 42mg | 3% |
| Vitamin B5 | 0.443mg | 0.309mg | 3% |
| Fats | 1.4g | 0.3g | 2% |
| Zinc | 0.68mg | 0.42mg | 2% |
| Choline | 10.8mg | 19.1mg | 2% |
| Saturated fat | 0.226g | 0.062g | 1% |
| Fructose | 0.93g | 1% | |
| Sodium | 0mg | 25mg | 1% |
| Copper | 0.06mg | 0.07mg | 1% |
| Net carbs | 80.7g | 5.15g | N/A |
| Magnesium | 25mg | 23mg | 0% |
| Sugar | 0.29g | 2.2g | N/A |
| Monounsaturated fat | 0.127g | 0.023g | 0% |
| Tryptophan | 0.116mg | 0.037mg | 0% |
| Threonine | 0.267mg | 0.12mg | 0% |
| Isoleucine | 0.371mg | 0.132mg | 0% |
| Leucine | 0.692mg | 0.152mg | 0% |
| Lysine | 0.193mg | 0.154mg | 0% |
| Methionine | 0.176mg | 0.032mg | 0% |
| Phenylalanine | 0.494mg | 0.098mg | 0% |
| Valine | 0.42mg | 0.155mg | 0% |
| Histidine | 0.213mg | 0.076mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more ProteinProtein | +195.9% |
| Contains more FatsFats | +366.7% |
| Contains more CarbsCarbs | +835.2% |
| Contains more WaterWater | +1900% |
| Contains more OtherOther | +128.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains more Mono. FatMonounsaturated fat | +452.2% |
| Contains less Sat. FatSaturated fat | -72.6% |
| Contains more Poly. FatPolyunsaturated fat | +25273.1% |
