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Matzo vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between matzo and romano cheese

  • Matzo is higher in selenium, iron, vitamin B1, and manganese, yet romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Romano cheese covers your daily calcium needs 105% more than matzo.
  • Matzo contains 33 times more manganese than romano cheese. While matzo contains 0.65mg of manganese, romano cheese contains only 0.02mg.
  • The amount of saturated fat in matzo is lower.

Food varieties used in this article are Crackers, matzo, plain and Cheese, romano.

Infographic

Matzo vs Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +30.2%
Contains more IronIron +310.4%
Contains more CopperCopper +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3150%
Contains more SeleniumSelenium +154.5%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +8084.6%
Contains more ZincZinc +279.4%
Contains more PhosphorusPhosphorus +753.9%

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.
Matzo
4
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +945.9%
Contains more Vitamin B3Vitamin B3 +4954.5%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more FolateFolate +142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +633.3%
Contains more CholineCholine +42.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.424mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +2205.8%
Contains more ProteinProtein +218%
Contains more FatsFats +1824.3%
Contains more WaterWater +618.8%
Contains more OtherOther +1020%

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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +6071.7%
~equal in Polyunsaturated fat ~0.593g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Romano cheese DV% diff.
Calcium 13mg 1064mg 105%
Phosphorus 89mg 760mg 96%
Saturated fat 0.226g 17.115g 77%
Sodium 0mg 1433mg 62%
Vitamin B12 0µg 1.12µg 47%
Protein 10g 31.8g 44%
Selenium 36.9µg 14.5µg 41%
Fats 1.4g 26.94g 39%
Cholesterol 0mg 104mg 35%
Iron 3.16mg 0.77mg 30%
Vitamin B1 0.387mg 0.037mg 29%
Carbs 83.7g 3.63g 27%
Manganese 0.65mg 0.02mg 27%
Vitamin B3 3.892mg 0.077mg 24%
Monounsaturated fat 0.127g 7.838g 19%
Zinc 0.68mg 2.58mg 17%
Fiber 3g 0g 12%
Vitamin A 0µg 96µg 11%
Vitamin B2 0.291mg 0.37mg 6%
Magnesium 25mg 41mg 4%
Folate 17µg 7µg 3%
Vitamin D 0µg 0.5µg 3%
Copper 0.06mg 0.03mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B6 0.115mg 0.085mg 2%
Vitamin K 0.3µg 2.2µg 2%
Vitamin E 0.06mg 0.23mg 1%
Potassium 112mg 86mg 1%
Choline 10.8mg 15.4mg 1%
Calories 395kcal 387kcal 0%
Net carbs 80.7g 3.63g N/A
Sugar 0.29g 0.73g N/A
Vitamin B5 0.443mg 0.424mg 0%
Polyunsaturated fat 0.603g 0.593g 0%
Tryptophan 0.116mg 0.429mg 0%
Threonine 0.267mg 1.171mg 0%
Isoleucine 0.371mg 1.685mg 0%
Leucine 0.692mg 3.071mg 0%
Lysine 0.193mg 2.941mg 0%
Methionine 0.176mg 0.852mg 0%
Phenylalanine 0.494mg 1.71mg 0%
Valine 0.42mg 2.183mg 0%
Histidine 0.213mg 1.231mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Romano cheese
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
26%
Romano cheese
Minerals Daily Need Coverage Score
51%
Matzo
106%
Romano cheese

Comparison summary

Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.44g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 1433mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 16.889g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $4.6)
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.