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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.

Infographic

Matzo vs Chard raw 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
6
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
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.
Matzo
6
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
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%
~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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
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
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
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.
Matzo Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Matzo Chard raw 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?

ok
ok
is better in case of low diet
Matzo Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Matzo
185%
Chard raw
Minerals Daily Need Coverage Score
51%
Matzo
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.81g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 213mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 32)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 0.196g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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?
?
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.