Matzo vs. Chard raw — In-Depth Nutrition Comparison
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The main differences between matzo and chard raw
- Matzo is richer in selenium, vitamin B1, vitamin B3, iron, and vitamin B2, yet chard raw is richer in vitamin K, vitamin A, vitamin C, magnesium, and copper.
- Daily need coverage for vitamin K for chard raw is 691% higher.
- Matzo contains 41 times more selenium than chard raw. Matzo contains 36.9µg of selenium, while chard raw contains 0.9µg.
Food types used in this article are Crackers, matzo, plain and Chard, swiss, raw.
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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 | +75.6% |
| Contains more ZincZinc | +88.9% |
| Contains more PhosphorusPhosphorus | +93.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +77.6% |
| Contains more SeleniumSelenium | +4000% |
| Contains more MagnesiumMagnesium | +224% |
| Contains more CalciumCalcium | +292.3% |
| Contains more PotassiumPotassium | +238.4% |
| Contains more CopperCopper | +198.3% |
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 | +867.5% |
| Contains more Vitamin B2Vitamin B2 | +223.3% |
| Contains more Vitamin B3Vitamin B3 | +873% |
| Contains more Vitamin B5Vitamin B5 | +157.6% |
| Contains more Vitamin B6Vitamin B6 | +16.2% |
| Contains more FolateFolate | +21.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3050% |
| Contains more Vitamin KVitamin K | +276566.7% |
| Contains more CholineCholine | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +455.6% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +2138% |
| Contains more WaterWater | +2054.9% |
| Contains more OtherOther | +166.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +217.5% |
| Contains more Poly. FatPolyunsaturated fat | +761.4% |
| Contains less Sat. FatSaturated fat | -86.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 0.3µg | 830µg | 691% |
| Selenium | 36.9µg | 0.9µg | 65% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin B1 | 0.387mg | 0.04mg | 29% |
| Carbs | 83.7g | 3.74g | 27% |
| Vitamin B3 | 3.892mg | 0.4mg | 22% |
| Calories | 395kcal | 19kcal | 19% |
| Iron | 3.16mg | 1.8mg | 17% |
| Protein | 10g | 1.8g | 16% |
| Vitamin B2 | 0.291mg | 0.09mg | 15% |
| Copper | 0.06mg | 0.179mg | 13% |
| Magnesium | 25mg | 81mg | 13% |
| Vitamin E | 0.06mg | 1.89mg | 12% |
| Manganese | 0.65mg | 0.366mg | 12% |
| Sodium | 0mg | 213mg | 9% |
| Potassium | 112mg | 379mg | 8% |
| Phosphorus | 89mg | 46mg | 6% |
| Fiber | 3g | 1.6g | 6% |
| Vitamin B5 | 0.443mg | 0.172mg | 5% |
| Calcium | 13mg | 51mg | 4% |
| Polyunsaturated fat | 0.603g | 0.07g | 4% |
| Zinc | 0.68mg | 0.36mg | 3% |
| Fats | 1.4g | 0.2g | 2% |
| Choline | 10.8mg | 18mg | 1% |
| Saturated fat | 0.226g | 0.03g | 1% |
| Vitamin B6 | 0.115mg | 0.099mg | 1% |
| Folate | 17µg | 14µg | 1% |
| Net carbs | 80.7g | 2.14g | N/A |
| Sugar | 0.29g | 1.1g | N/A |
| Monounsaturated fat | 0.127g | 0.04g | 0% |
| Tryptophan | 0.116mg | 0.017mg | 0% |
| Threonine | 0.267mg | 0.083mg | 0% |
| Isoleucine | 0.371mg | 0.147mg | 0% |
| Leucine | 0.692mg | 0.13mg | 0% |
| Lysine | 0.193mg | 0.099mg | 0% |
| Methionine | 0.176mg | 0.019mg | 0% |
| Phenylalanine | 0.494mg | 0.11mg | 0% |
| Valine | 0.42mg | 0.11mg | 0% |
| Histidine | 0.213mg | 0.036mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
185%
Minerals Daily Need Coverage Score
51%
34%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 213mg)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 32)
Which food is cheaper?
Matzo is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Chard raw is lower in Saturated fat (difference - 0.196g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.