Matzo vs. Dates — In-Depth Nutrition Comparison
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The main differences between matzo and dates
- Matzo is richer in selenium, vitamin B1, iron, vitamin B2, manganese, and vitamin B3, yet dates are richer in fiber, copper, and potassium.
- Daily need coverage for selenium for matzo is 62% higher.
- Matzo contains 7 times more vitamin B1 than dates. Matzo contains 0.387mg of vitamin B1, while dates contain 0.052mg.
Food types used in this article are Crackers, matzo, plain and Dates, deglet noor.
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 more IronIron | +209.8% |
| Contains more ZincZinc | +134.5% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +148.1% |
| Contains more SeleniumSelenium | +1130% |
| Contains more MagnesiumMagnesium | +72% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +485.7% |
| Contains more CopperCopper | +243.3% |
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 | +20% |
| Contains more Vitamin B1Vitamin B1 | +644.2% |
| Contains more Vitamin B2Vitamin B2 | +340.9% |
| Contains more Vitamin B3Vitamin B3 | +205.5% |
| Contains more CholineCholine | +71.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +33% |
| Contains more Vitamin B6Vitamin B6 | +43.5% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +11.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 3µg | 62% |
| Vitamin B1 | 0.387mg | 0.052mg | 28% |
| Iron | 3.16mg | 1.02mg | 27% |
| Fructose | 19.56g | 24% | |
| Fiber | 3g | 8g | 20% |
| Manganese | 0.65mg | 0.262mg | 17% |
| Vitamin B2 | 0.291mg | 0.066mg | 17% |
| Potassium | 112mg | 656mg | 16% |
| Vitamin B3 | 3.892mg | 1.274mg | 16% |
| Copper | 0.06mg | 0.206mg | 16% |
| Protein | 10g | 2.45g | 15% |
| Calories | 395kcal | 282kcal | 6% |
| Polyunsaturated fat | 0.603g | 0.019g | 4% |
| Vitamin B6 | 0.115mg | 0.165mg | 4% |
| Phosphorus | 89mg | 62mg | 4% |
| Zinc | 0.68mg | 0.29mg | 4% |
| Magnesium | 25mg | 43mg | 4% |
| Vitamin B5 | 0.443mg | 0.589mg | 3% |
| Carbs | 83.7g | 75.03g | 3% |
| Calcium | 13mg | 39mg | 3% |
| Fats | 1.4g | 0.39g | 2% |
| Vitamin K | 0.3µg | 2.7µg | 2% |
| Choline | 10.8mg | 6.3mg | 1% |
| Folate | 17µg | 19µg | 1% |
| Saturated fat | 0.226g | 0.032g | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 80.7g | 67.03g | N/A |
| Sugar | 0.29g | 63.35g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0.05mg | 0% |
| Monounsaturated fat | 0.127g | 0.036g | 0% |
| Tryptophan | 0.116mg | 0.012mg | 0% |
| Threonine | 0.267mg | 0.043mg | 0% |
| Isoleucine | 0.371mg | 0.049mg | 0% |
| Leucine | 0.692mg | 0.084mg | 0% |
| Lysine | 0.193mg | 0.066mg | 0% |
| Methionine | 0.176mg | 0.022mg | 0% |
| Phenylalanine | 0.494mg | 0.05mg | 0% |
| Valine | 0.42mg | 0.071mg | 0% |
| Histidine | 0.213mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +308.2% |
| Contains more FatsFats | +259% |
| Contains more CarbsCarbs | +11.6% |
| Contains more WaterWater | +377.4% |
| Contains more OtherOther | +166.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +252.8% |
| Contains more Poly. FatPolyunsaturated fat | +3073.7% |
| Contains less Sat. FatSaturated fat | -85.8% |
