Matzo vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between matzo and cheese sandwich

Matzo has more selenium; however, cheese sandwich is richer in phosphorus, fats, calcium, manganese, folate, vitamin B6, and copper.
Cheese sandwich covers your daily phosphorus needs 42% more than matzo.
Cheese sandwich has 2 times less selenium than matzo. Matzo has 36.9µg of selenium, while cheese sandwich has 24.3µg.
Matzo contains less saturated fat.

Specific food types used in this comparison are Crackers, matzo, plain and Crackers, wheat, sandwich, with cheese filling.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Matzo

Cheese sandwich

Contains more IronIron	+20.6%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+51.9%

Contains more MagnesiumMagnesium	+116%
Contains more CalciumCalcium	+1469.2%
Contains more PotassiumPotassium	+173.2%
Contains more CopperCopper	+166.7%
Contains more ZincZinc	+27.9%
Contains more PhosphorusPhosphorus	+329.2%
Contains more ManganeseManganese	+66.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Matzo

Cheese sandwich

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+22.2%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+46.7%
Contains more Vitamin B5Vitamin B5	+40.4%
Contains more Vitamin B6Vitamin B6	+127%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+276.5%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.358mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.603g	9.166g	57%
Phosphorus	89mg	382mg	42%
Fats	1.4g	25g	36%
Sodium	0mg	839mg	36%
Monounsaturated fat	0.127g	10.351g	26%
Selenium	36.9µg	24.3µg	23%
Calcium	13mg	204mg	19%
Manganese	0.65mg	1.083mg	19%
Saturated fat	0.226g	4.129g	18%
Folate	17µg	64µg	12%
Copper	0.06mg	0.16mg	11%
Vitamin B6	0.115mg	0.261mg	11%
Vitamin B2	0.291mg	0.427mg	10%
Carbs	83.7g	58.2g	9%
Magnesium	25mg	54mg	7%
Iron	3.16mg	2.62mg	7%
Potassium	112mg	306mg	6%
Calories	395kcal	497kcal	5%
Vitamin B12	0µg	0.12µg	5%
Vitamin B3	3.892mg	3.185mg	4%
Vitamin B5	0.443mg	0.622mg	4%
Vitamin C	0mg	1.5mg	2%
Cholesterol	0mg	7mg	2%
Zinc	0.68mg	0.87mg	2%
Vitamin A	0µg	21µg	2%
Vitamin B1	0.387mg	0.358mg	2%
Choline	10.8mg		2%
Protein	10g	9.8g	0%
Protein per 100 calories	2.5g	2g	N/A
Calories per 10 g protein	395kcal	507kcal	N/A
Weight per 100 calories	25g	20g	N/A
Unsaturated / Saturated Fat ratio	3.2	4.7	N/A
Net carbs	80.7g	55.1g	N/A
Sugar	0.29g		N/A
Fiber	3g	3.1g	0%
Vitamin E	0.06mg		0%
Vitamin K	0.3µg		0%
Tryptophan	0.116mg	0.13mg	0%
Threonine	0.267mg	0.298mg	0%
Isoleucine	0.371mg	0.383mg	0%
Leucine	0.692mg	0.698mg	0%
Lysine	0.193mg	0.344mg	0%
Methionine	0.176mg	0.167mg	0%
Phenylalanine	0.494mg	0.472mg	0%
Valine	0.42mg	0.438mg	0%
Histidine	0.213mg	0.219mg	0%