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  6. Matzo vs. Buttermilk

Matzo vs. Buttermilk — In-Depth Nutrition Comparison

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A recap on differences between matzo and buttermilk

  • Matzo is higher in selenium, iron, vitamin B1, manganese, vitamin B3, fiber, and vitamin B2, yet buttermilk is higher in calcium and vitamin B12.
  • Matzo covers your daily selenium needs 63% more than buttermilk.

Food varieties used in this article are Crackers, matzo, plain and Milk, buttermilk, fluid, cultured, lowfat.

Infographic

Matzo vs Buttermilk 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
7
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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +127.3%
Contains more IronIron +6220%
Contains more CopperCopper +445.5%
Contains more ZincZinc +61.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +32400%
Contains more SeleniumSelenium +1745%
Contains more CalciumCalcium +792.3%
Contains more PotassiumPotassium +34.8%
~equal in Phosphorus ~89mg

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +1038.2%
Contains more Vitamin B2Vitamin B2 +89%
Contains more Vitamin B3Vitamin B3 +6610.3%
Contains more Vitamin B5Vitamin B5 +61.1%
Contains more Vitamin B6Vitamin B6 +238.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +240%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Buttermilk DV% diff.
Selenium 36.9µg 2µg 63%
Iron 3.16mg 0.05mg 39%
Vitamin B1 0.387mg 0.034mg 29%
Manganese 0.65mg 0.002mg 28%
Carbs 83.7g 4.79g 26%
Vitamin B3 3.892mg 0.058mg 24%
Calories 395kcal 40kcal 18%
Protein 10g 3.31g 13%
Fiber 3g 0g 12%
Vitamin B2 0.291mg 0.154mg 11%
Calcium 13mg 116mg 10%
Vitamin B12 0µg 0.22µg 9%
Sodium 0mg 190mg 8%
Vitamin B6 0.115mg 0.034mg 6%
Copper 0.06mg 0.011mg 5%
Polyunsaturated fat 0.603g 0.033g 4%
Folate 17µg 5µg 3%
Magnesium 25mg 11mg 3%
Vitamin B5 0.443mg 0.275mg 3%
Zinc 0.68mg 0.42mg 2%
Vitamin A 0µg 14µg 2%
Saturated fat 0.226g 0.548g 1%
Choline 10.8mg 17.7mg 1%
Cholesterol 0mg 4mg 1%
Vitamin C 0mg 1mg 1%
Potassium 112mg 151mg 1%
Fats 1.4g 0.88g 1%
Net carbs 80.7g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 0.29g 4.79g N/A
Phosphorus 89mg 89mg 0%
Vitamin E 0.06mg 0.05mg 0%
Vitamin K 0.3µg 0.1µg 0%
Monounsaturated fat 0.127g 0.254g 0%
Tryptophan 0.116mg 0.042mg 0%
Threonine 0.267mg 0.141mg 0%
Isoleucine 0.371mg 0.171mg 0%
Leucine 0.692mg 0.313mg 0%
Lysine 0.193mg 0.277mg 0%
Methionine 0.176mg 0.087mg 0%
Phenylalanine 0.494mg 0.171mg 0%
Valine 0.42mg 0.217mg 0%
Histidine 0.213mg 0.1mg 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
3% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +202.1%
Contains more FatsFats +59.1%
Contains more CarbsCarbs +1647.4%
Contains more WaterWater +1996%
Contains more OtherOther +48.3%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -58.8%
Contains more Poly. FatPolyunsaturated fat +1727.3%
Contains more Mono. FatMonounsaturated fat +100%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.