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