Matzo vs. Coconut — In-Depth Nutrition Comparison
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Differences between matzo and coconut
- Matzo has more selenium, vitamin B1, vitamin B3, vitamin B2, and iron, while coconut has more copper, manganese, fiber, and potassium.
- Coconut's daily need coverage for saturated fat is 147% higher.
- Coconut contains 15 times less vitamin B2 than matzo. Matzo contains 0.291mg of vitamin B2, while coconut contains 0.02mg.
- The amount of saturated fat in matzo is lower.
The food types used in this comparison are Crackers, matzo, plain and Nuts, coconut meat, raw.
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 | +30% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +265.3% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more PotassiumPotassium | +217.9% |
| Contains more CopperCopper | +625% |
| Contains more ZincZinc | +61.8% |
| Contains more PhosphorusPhosphorus | +27% |
| Contains more ManganeseManganese | +130.8% |
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 | +486.4% |
| Contains more Vitamin B2Vitamin B2 | +1355% |
| Contains more Vitamin B3Vitamin B3 | +620.7% |
| Contains more Vitamin B5Vitamin B5 | +47.7% |
| Contains more Vitamin B6Vitamin B6 | +113% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more FolateFolate | +52.9% |
| Contains more CholineCholine | +12% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.226g | 29.698g | 134% |
| Fats | 1.4g | 33.49g | 49% |
| Selenium | 36.9µg | 10.1µg | 49% |
| Copper | 0.06mg | 0.435mg | 42% |
| Manganese | 0.65mg | 1.5mg | 37% |
| Vitamin B1 | 0.387mg | 0.066mg | 27% |
| Fiber | 3g | 9g | 24% |
| Carbs | 83.7g | 15.23g | 23% |
| Vitamin B3 | 3.892mg | 0.54mg | 21% |
| Vitamin B2 | 0.291mg | 0.02mg | 21% |
| Protein | 10g | 3.33g | 13% |
| Iron | 3.16mg | 2.43mg | 9% |
| Potassium | 112mg | 356mg | 7% |
| Vitamin B6 | 0.115mg | 0.054mg | 5% |
| Zinc | 0.68mg | 1.1mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Monounsaturated fat | 0.127g | 1.425g | 3% |
| Phosphorus | 89mg | 113mg | 3% |
| Vitamin B5 | 0.443mg | 0.3mg | 3% |
| Polyunsaturated fat | 0.603g | 0.366g | 2% |
| Folate | 17µg | 26µg | 2% |
| Calories | 395kcal | 354kcal | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Vitamin E | 0.06mg | 0.24mg | 1% |
| Sodium | 0mg | 20mg | 1% |
| Net carbs | 80.7g | 6.23g | N/A |
| Calcium | 13mg | 14mg | 0% |
| Sugar | 0.29g | 6.23g | N/A |
| Vitamin K | 0.3µg | 0.2µg | 0% |
| Choline | 10.8mg | 12.1mg | 0% |
| Tryptophan | 0.116mg | 0.039mg | 0% |
| Threonine | 0.267mg | 0.121mg | 0% |
| Isoleucine | 0.371mg | 0.131mg | 0% |
| Leucine | 0.692mg | 0.247mg | 0% |
| Lysine | 0.193mg | 0.147mg | 0% |
| Methionine | 0.176mg | 0.062mg | 0% |
| Phenylalanine | 0.494mg | 0.169mg | 0% |
| Valine | 0.42mg | 0.202mg | 0% |
| Histidine | 0.213mg | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +200.3% |
| Contains more CarbsCarbs | +449.6% |
| Contains more FatsFats | +2292.1% |
| Contains more WaterWater | +992.8% |
| Contains more OtherOther | +60% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.2% |
| Contains more Poly. FatPolyunsaturated fat | +64.8% |
| Contains more Mono. FatMonounsaturated fat | +1022% |
