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Matzo vs. Cellophane noodles — In-Depth Nutrition Comparison

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How are matzo and cellophane noodles different?

  • Matzo is higher in selenium, manganese, vitamin B3, vitamin B2, vitamin B1, iron, fiber, phosphorus, and vitamin B5; however, cellophane noodles are richer in choline.
  • Daily need coverage for selenium for matzo is 53% higher.

Crackers, matzo, plain and Noodles, chinese, cellophane or long rice (mung beans), dehydrated are the varieties used in this article.

Infographic

Matzo vs Cellophane noodles 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.
Matzo
8
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 2.1% 7.5% 0.88% 81% 27% 11% 14% 1.3% 13% 43%
Contains more MagnesiumMagnesium +733.3%
Contains more PotassiumPotassium +1020%
Contains more IronIron +45.6%
Contains more ZincZinc +65.9%
Contains more PhosphorusPhosphorus +178.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +550%
Contains more SeleniumSelenium +367.1%
Contains more CalciumCalcium +92.3%
Contains more CopperCopper +35%

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
7
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% 2.6% 0% 38% 0% 3.8% 6% 12% 0% 0% 1.5% 51%
Contains more Vitamin B1Vitamin B1 +158%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1846%
Contains more Vitamin B5Vitamin B5 +343%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +750%
Contains more Vitamin EVitamin E +116.7%
Contains more CholineCholine +763%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
86% 13%
Protein: 0.16 g
Fats: 0.06 g
Carbs: 86.09 g
Water: 13.42 g
Other: 0.27 g
Contains more ProteinProtein +6150%
Contains more FatsFats +2233.3%
Contains more OtherOther +122.2%
Contains more WaterWater +212.1%
~equal in Carbs ~86.09g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
40% 19% 42%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.018 g
Contains more Mono. FatMonounsaturated fat +1487.5%
Contains more Poly. FatPolyunsaturated fat +3250%
Contains less Sat. FatSaturated fat -92.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Cellophane noodles DV% diff.
Selenium 36.9µg 7.9µg 53%
Manganese 0.65mg 0.1mg 24%
Vitamin B3 3.892mg 0.2mg 23%
Vitamin B2 0.291mg 0mg 22%
Protein 10g 0.16g 20%
Vitamin B1 0.387mg 0.15mg 20%
Choline 10.8mg 93.2mg 15%
Iron 3.16mg 2.17mg 12%
Fiber 3g 0.5g 10%
Phosphorus 89mg 32mg 8%
Vitamin B5 0.443mg 0.1mg 7%
Magnesium 25mg 3mg 5%
Vitamin B6 0.115mg 0.05mg 5%
Polyunsaturated fat 0.603g 0.018g 4%
Folate 17µg 2µg 4%
Potassium 112mg 10mg 3%
Calories 395kcal 351kcal 2%
Fats 1.4g 0.06g 2%
Zinc 0.68mg 0.41mg 2%
Copper 0.06mg 0.081mg 2%
Calcium 13mg 25mg 1%
Carbs 83.7g 86.09g 1%
Saturated fat 0.226g 0.017g 1%
Net carbs 80.7g 85.59g N/A
Sugar 0.29g 0g N/A
Sodium 0mg 10mg 0%
Vitamin E 0.06mg 0.13mg 0%
Vitamin K 0.3µg 0µg 0%
Monounsaturated fat 0.127g 0.008g 0%
Tryptophan 0.116mg 0.002mg 0%
Threonine 0.267mg 0.005mg 0%
Isoleucine 0.371mg 0.007mg 0%
Leucine 0.692mg 0.013mg 0%
Lysine 0.193mg 0.011mg 0%
Methionine 0.176mg 0.002mg 0%
Phenylalanine 0.494mg 0.01mg 0%
Valine 0.42mg 0.008mg 0%
Histidine 0.213mg 0.005mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Cellophane noodles
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Matzo
9%
Cellophane noodles
Minerals Daily Need Coverage Score
51%
Matzo
20%
Cellophane noodles

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food is lower in Sugar?
Cellophane noodles
Cellophane noodles is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Cellophane noodles
Cellophane noodles is lower in Saturated fat (difference - 0.209g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cellophane noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174258/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.