Matzo vs. Brunost — In-Depth Nutrition Comparison
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How are matzo and brunost different?
- Matzo is richer in selenium and iron, while brunost is higher in vitamin B12, vitamin B2, vitamin B5, phosphorus, calcium, and potassium.
- Brunost covers your daily need for vitamin B12, 101% more than matzo.
- Matzo contains 6 times more iron than brunost. Matzo contains 3.16mg of iron, while brunost contains 0.52mg.
- Matzo is lower in saturated fat.
Crackers, matzo, plain and Cheese, gjetost types were used in this article.
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 | +507.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1525% |
| Contains more SeleniumSelenium | +154.5% |
| Contains more MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +2976.9% |
| Contains more PotassiumPotassium | +1158% |
| Contains more CopperCopper | +33.3% |
| Contains more ZincZinc | +67.6% |
| Contains more PhosphorusPhosphorus | +398.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.9% |
| Contains more Vitamin B3Vitamin B3 | +378.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +240% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +374.9% |
| Contains more Vitamin B5Vitamin B5 | +656.4% |
| Contains more Vitamin B6Vitamin B6 | +135.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.42µg | 101% |
| Saturated fat | 0.226g | 19.16g | 86% |
| Vitamin B2 | 0.291mg | 1.382mg | 84% |
| Vitamin B5 | 0.443mg | 3.351mg | 58% |
| Phosphorus | 89mg | 444mg | 51% |
| Fats | 1.4g | 29.51g | 43% |
| Selenium | 36.9µg | 14.5µg | 41% |
| Calcium | 13mg | 400mg | 39% |
| Potassium | 112mg | 1409mg | 38% |
| Vitamin A | 0µg | 334µg | 37% |
| Iron | 3.16mg | 0.52mg | 33% |
| Cholesterol | 0mg | 94mg | 31% |
| Manganese | 0.65mg | 0.04mg | 27% |
| Sodium | 0mg | 600mg | 26% |
| Vitamin B3 | 3.892mg | 0.813mg | 19% |
| Monounsaturated fat | 0.127g | 7.879g | 19% |
| Carbs | 83.7g | 42.65g | 14% |
| Vitamin B6 | 0.115mg | 0.271mg | 12% |
| Fiber | 3g | 0g | 12% |
| Magnesium | 25mg | 70mg | 11% |
| Vitamin B1 | 0.387mg | 0.315mg | 6% |
| Calories | 395kcal | 466kcal | 4% |
| Zinc | 0.68mg | 1.14mg | 4% |
| Folate | 17µg | 5µg | 3% |
| Polyunsaturated fat | 0.603g | 0.938g | 2% |
| Copper | 0.06mg | 0.08mg | 2% |
| Choline | 10.8mg | 2% | |
| Protein | 10g | 9.65g | 1% |
| Net carbs | 80.7g | 42.65g | N/A |
| Sugar | 0.29g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.135mg | 0% |
| Threonine | 0.267mg | 0.393mg | 0% |
| Isoleucine | 0.371mg | 0.519mg | 0% |
| Leucine | 0.692mg | 0.992mg | 0% |
| Lysine | 0.193mg | 0.814mg | 0% |
| Methionine | 0.176mg | 0.318mg | 0% |
| Phenylalanine | 0.494mg | 0.54mg | 0% |
| Valine | 0.42mg | 0.765mg | 0% |
| Histidine | 0.213mg | 0.293mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +96.2% |
| Contains more FatsFats | +2007.9% |
| Contains more WaterWater | +212.6% |
| Contains more OtherOther | +691.7% |
~equal in
Protein
~9.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.8% |
| Contains more Mono. FatMonounsaturated fat | +6103.9% |
| Contains more Poly. FatPolyunsaturated fat | +55.6% |
