Matzo vs. Crab stick — In-Depth Nutrition Comparison

Compare

A recap on differences between matzo and crab stick

Matzo is higher in iron, vitamin B1, manganese, selenium, vitamin B3, vitamin B2, and fiber, yet crab stick is higher in phosphorus and vitamin B12.
Matzo covers your daily iron needs 35% more than crab stick.
Matzo contains 59 times more manganese than crab stick. While matzo contains 0.65mg of manganese, crab stick contains only 0.011mg.

Food varieties used in this article are Crackers, matzo, plain and Crustaceans, crab, alaska king, imitation, made from surimi.

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

Crab stick

Contains more PotassiumPotassium	+24.4%
Contains more IronIron	+710.3%
Contains more CopperCopper	+87.5%
Contains more ZincZinc	+106.1%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+5809.1%
Contains more SeleniumSelenium	+65.5%

Contains more MagnesiumMagnesium	+72%
Contains more PhosphorusPhosphorus	+216.9%

~equal in Calcium ~13mg

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

Crab stick

Contains more Vitamin B1Vitamin B1	+1190%
Contains more Vitamin B2Vitamin B2	+263.8%
Contains more Vitamin B3Vitamin B3	+527.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin EVitamin E	+183.3%
Contains more Vitamin B6Vitamin B6	+13%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+33.3%
Contains more CholineCholine	+20.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	3.16mg	0.39mg	35%
Vitamin B1	0.387mg	0.03mg	30%
Phosphorus	89mg	282mg	28%
Manganese	0.65mg	0.011mg	28%
Selenium	36.9µg	22.3µg	27%
Vitamin B12	0µg	0.57µg	24%
Carbs	83.7g	15g	23%
Sodium	0mg	529mg	23%
Vitamin B3	3.892mg	0.62mg	20%
Vitamin B2	0.291mg	0.08mg	16%
Calories	395kcal	95kcal	15%
Fiber	3g	0.5g	10%
Vitamin B5	0.443mg	0mg	9%
Cholesterol	0mg	20mg	7%
Protein	10g	7.62g	5%
Folate	17µg	0µg	4%
Magnesium	25mg	43mg	4%
Zinc	0.68mg	0.33mg	3%
Copper	0.06mg	0.032mg	3%
Polyunsaturated fat	0.603g	0.143g	3%
Fructose		0.62g	1%
Fats	1.4g	0.46g	1%
Vitamin B6	0.115mg	0.13mg	1%
Starch		3.5g	1%
Potassium	112mg	90mg	1%
Vitamin E	0.06mg	0.17mg	1%
Net carbs	80.7g	14.5g	N/A
Calcium	13mg	13mg	0%
Sugar	0.29g	6.25g	N/A
Vitamin K	0.3µg	0.4µg	0%
Trans fat		0.008g	N/A
Saturated fat	0.226g	0.216g	0%
Choline	10.8mg	13mg	0%
Monounsaturated fat	0.127g	0.275g	0%
Tryptophan	0.116mg	0.075mg	0%
Threonine	0.267mg	0.285mg	0%
Isoleucine	0.371mg	0.23mg	0%
Leucine	0.692mg	0.607mg	0%
Lysine	0.193mg	0.707mg	0%
Methionine	0.176mg	0.261mg	0%
Phenylalanine	0.494mg	0.26mg	0%
Valine	0.42mg	0.286mg	0%
Histidine	0.213mg	0.156mg	0%
Omega-3 - DHA	0g	0.028g	N/A
Omega-3 - ALA		0.008g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Linoleic acid		0.089g	N/A