Matzo vs. Crouton — In-Depth Nutrition Comparison
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How are matzo and crouton different?
- Matzo is higher in vitamin B6 and manganese; however, crouton is richer in folate, vitamin B1, iron, copper, vitamin B3, and fiber.
- Daily need coverage for sodium for crouton is 30% higher.
- Matzo contains 4 times more vitamin B6 than crouton. While matzo contains 0.115mg of vitamin B6, crouton contains only 0.026mg.
- Matzo has less saturated fat.
Crackers, matzo, plain and Croutons, plain are the varieties used in this article.
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 less SodiumSodium | -100% |
| Contains more ManganeseManganese | +30% |
| Contains more MagnesiumMagnesium | +24% |
| Contains more CalciumCalcium | +484.6% |
| Contains more PotassiumPotassium | +10.7% |
| Contains more IronIron | +29.1% |
| Contains more CopperCopper | +171.7% |
| Contains more ZincZinc | +30.9% |
| Contains more PhosphorusPhosphorus | +29.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +342.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61% |
| Contains more Vitamin B3Vitamin B3 | +39.7% |
| Contains more FolateFolate | +676.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +13.9% |
| Contains more ProteinProtein | +19% |
| Contains more FatsFats | +371.4% |
| Contains more WaterWater | +27.9% |
| Contains more OtherOther | +316.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85% |
| Contains more Mono. FatMonounsaturated fat | +2308.7% |
| Contains more Poly. FatPolyunsaturated fat | +111.1% |
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 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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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 0mg | 698mg | 30% |
| Folate | 17µg | 132µg | 29% |
| Vitamin B1 | 0.387mg | 0.623mg | 20% |
| Iron | 3.16mg | 4.08mg | 12% |
| Copper | 0.06mg | 0.163mg | 11% |
| Vitamin B3 | 3.892mg | 5.439mg | 10% |
| Fiber | 3g | 5.1g | 8% |
| Fats | 1.4g | 6.6g | 8% |
| Vitamin B6 | 0.115mg | 0.026mg | 7% |
| Monounsaturated fat | 0.127g | 3.059g | 7% |
| Manganese | 0.65mg | 0.5mg | 7% |
| Calcium | 13mg | 76mg | 6% |
| Saturated fat | 0.226g | 1.51g | 6% |
| Protein | 10g | 11.9g | 4% |
| Phosphorus | 89mg | 115mg | 4% |
| Polyunsaturated fat | 0.603g | 1.273g | 4% |
| Carbs | 83.7g | 73.5g | 3% |
| Zinc | 0.68mg | 0.89mg | 2% |
| Choline | 10.8mg | 2% | |
| Calories | 395kcal | 407kcal | 1% |
| Vitamin B2 | 0.291mg | 0.272mg | 1% |
| Magnesium | 25mg | 31mg | 1% |
| Selenium | 36.9µg | 37.5µg | 1% |
| Net carbs | 80.7g | 68.4g | N/A |
| Potassium | 112mg | 124mg | 0% |
| Sugar | 0.29g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B5 | 0.443mg | 0.429mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.14mg | 0% |
| Threonine | 0.267mg | 0.337mg | 0% |
| Isoleucine | 0.371mg | 0.456mg | 0% |
| Leucine | 0.692mg | 0.832mg | 0% |
| Lysine | 0.193mg | 0.278mg | 0% |
| Methionine | 0.176mg | 0.211mg | 0% |
| Phenylalanine | 0.494mg | 0.586mg | 0% |
| Valine | 0.42mg | 0.514mg | 0% |
| Histidine | 0.213mg | 0.255mg | 0% |
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%
35%
Minerals Daily Need Coverage Score
51%
70%
Comparison summary
Which food contains less Sodium?
Matzo contains less Sodium (difference - 698mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 1.284g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 72)
Which food is cheaper?
Matzo is cheaper (difference - $1.5)
Which food is richer in vitamins?
Matzo is relatively richer in vitamins
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Crouton is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)