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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
