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  6. Matzo vs. Plantain raw

Matzo vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between matzo and plantain raw

  • Matzo is richer in selenium, iron, vitamin B1, vitamin B3, vitamin B2, and phosphorus, yet plantain raw is richer in vitamin A, vitamin C, vitamin B6, and potassium.
  • Daily need coverage for selenium for matzo is 64% higher.
  • Matzo contains 7 times more vitamin B1 than plantain raw. Matzo contains 0.387mg of vitamin B1, while plantain raw contains 0.052mg.

Food types used in this article are Crackers, matzo, plain and Plantains, raw.

Infographic

Matzo vs Plantain 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
Matzo
7
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +333.3%
Contains more IronIron +426.7%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +161.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2360%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +345.5%
Contains more CopperCopper +35%

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
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +644.2%
Contains more Vitamin B2Vitamin B2 +438.9%
Contains more Vitamin B3Vitamin B3 +467.3%
Contains more Vitamin B5Vitamin B5 +70.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B6Vitamin B6 +160%
Contains more Vitamin KVitamin K +133.3%
Contains more FolateFolate +29.4%
Contains more CholineCholine +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Plantain raw DV% diff.
Selenium 36.9µg 1.5µg 64%
Iron 3.16mg 0.6mg 32%
Vitamin B1 0.387mg 0.052mg 28%
Manganese 0.65mg 28%
Vitamin C 0mg 18.4mg 20%
Vitamin B3 3.892mg 0.686mg 20%
Vitamin B2 0.291mg 0.054mg 18%
Carbs 83.7g 31.89g 17%
Protein 10g 1.3g 17%
Vitamin B6 0.115mg 0.299mg 14%
Calories 395kcal 122kcal 14%
Potassium 112mg 499mg 11%
Phosphorus 89mg 34mg 8%
Vitamin A 0µg 56µg 6%
Zinc 0.68mg 0.14mg 5%
Polyunsaturated fat 0.603g 0.069g 4%
Vitamin B5 0.443mg 0.26mg 4%
Fiber 3g 2.3g 3%
Magnesium 25mg 37mg 3%
Fats 1.4g 0.37g 2%
Copper 0.06mg 0.081mg 2%
Vitamin E 0.06mg 0.14mg 1%
Calcium 13mg 3mg 1%
Folate 17µg 22µg 1%
Net carbs 80.7g 29.59g N/A
Sugar 0.29g 15g N/A
Sodium 0mg 4mg 0%
Vitamin K 0.3µg 0.7µg 0%
Saturated fat 0.226g 0.143g 0%
Choline 10.8mg 13.5mg 0%
Monounsaturated fat 0.127g 0.032g 0%
Tryptophan 0.116mg 0.015mg 0%
Threonine 0.267mg 0.034mg 0%
Isoleucine 0.371mg 0.036mg 0%
Leucine 0.692mg 0.059mg 0%
Lysine 0.193mg 0.06mg 0%
Methionine 0.176mg 0.017mg 0%
Phenylalanine 0.494mg 0.044mg 0%
Valine 0.42mg 0.046mg 0%
Histidine 0.213mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +669.2%
Contains more FatsFats +278.4%
Contains more CarbsCarbs +162.5%
Contains more WaterWater +1418.1%
Contains more OtherOther +93.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +296.9%
Contains more Poly. FatPolyunsaturated fat +773.9%
Contains less Sat. FatSaturated fat -36.7%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.