Matzo vs. Crackers — In-Depth Nutrition Comparison
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What are the main differences between matzo and crackers?
- Matzo is richer in selenium, while crackers are higher in vitamin K, phosphorus, vitamin E, folate, vitamin B2, iron, and calcium.
- Crackers' daily need coverage for vitamin K is 58% higher.
- Crackers have 6 times less selenium than matzo. Matzo has 36.9µg of selenium, while crackers have 6.7µg.
- Matzo is lower in saturated fat.
We used Crackers, matzo, plain and Crackers, standard snack-type, regular types in this comparison.
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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 MagnesiumMagnesium | +38.9% |
| Contains more ZincZinc | +38.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +32.4% |
| Contains more SeleniumSelenium | +450.7% |
| Contains more CalciumCalcium | +823.1% |
| Contains more IronIron | +27.5% |
| Contains more CopperCopper | +73.3% |
| Contains more PhosphorusPhosphorus | +178.7% |
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 B6Vitamin B6 | +82.5% |
| Contains more CholineCholine | +12.5% |
| Contains more Vitamin EVitamin E | +4950% |
| Contains more Vitamin B2Vitamin B2 | +56.7% |
| Contains more Vitamin B3Vitamin B3 | +11.8% |
| Contains more Vitamin KVitamin K | +23000% |
| Contains more FolateFolate | +441.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +50.6% |
| Contains more CarbsCarbs | +36.5% |
| Contains more WaterWater | +36.9% |
| Contains more FatsFats | +1787.9% |
| Contains more OtherOther | +315% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +5059.8% |
| Contains more Poly. FatPolyunsaturated fat | +2078.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.603g | 13.137g | 84% |
| Vitamin K | 0.3µg | 69.3µg | 58% |
| Selenium | 36.9µg | 6.7µg | 55% |
| Fats | 1.4g | 26.43g | 39% |
| Sodium | 0mg | 726mg | 32% |
| Saturated fat | 0.226g | 5.562g | 24% |
| Phosphorus | 89mg | 248mg | 23% |
| Starch | 49.69g | 20% | |
| Vitamin E | 0.06mg | 3.03mg | 20% |
| Folate | 17µg | 92µg | 19% |
| Monounsaturated fat | 0.127g | 6.553g | 16% |
| Vitamin B2 | 0.291mg | 0.456mg | 13% |
| Calcium | 13mg | 120mg | 11% |
| Iron | 3.16mg | 4.03mg | 11% |
| Manganese | 0.65mg | 0.491mg | 7% |
| Protein | 10g | 6.64g | 7% |
| Carbs | 83.7g | 61.3g | 7% |
| Calories | 395kcal | 510kcal | 6% |
| Copper | 0.06mg | 0.104mg | 5% |
| Vitamin B6 | 0.115mg | 0.063mg | 4% |
| Fiber | 3g | 2.3g | 3% |
| Vitamin B3 | 3.892mg | 4.352mg | 3% |
| Vitamin B1 | 0.387mg | 0.416mg | 2% |
| Magnesium | 25mg | 18mg | 2% |
| Zinc | 0.68mg | 0.49mg | 2% |
| Vitamin B5 | 0.443mg | 0.417mg | 1% |
| Net carbs | 80.7g | 59g | N/A |
| Potassium | 112mg | 118mg | 0% |
| Sugar | 0.29g | 8.18g | N/A |
| Trans fat | 1.076g | N/A | |
| Choline | 10.8mg | 9.6mg | 0% |
| Tryptophan | 0.116mg | 0.084mg | 0% |
| Threonine | 0.267mg | 0.193mg | 0% |
| Isoleucine | 0.371mg | 0.246mg | 0% |
| Leucine | 0.692mg | 0.471mg | 0% |
| Lysine | 0.193mg | 0.103mg | 0% |
| Methionine | 0.176mg | 0.112mg | 0% |
| Phenylalanine | 0.494mg | 0.331mg | 0% |
| Valine | 0.42mg | 0.294mg | 0% |
| Histidine | 0.213mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
51%
56%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 7.89g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 726mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 5.336g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 63)
Which food is cheaper?
Matzo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.