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  6. Matzo vs. Dinner rolls

Matzo vs. Dinner rolls — In-Depth Nutrition Comparison

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How are matzo and dinner rolls different?

  • Matzo is higher in selenium; however, dinner rolls are richer in folate, calcium, vitamin B1, vitamin B3, vitamin K, copper, iron, and vitamin B2.
  • Daily need coverage for folate for dinner rolls is 21% higher.

Crackers, matzo, plain and Rolls, dinner, plain, commercially prepared (includes brown-and-serve) are the varieties used in this article.

Infographic

Matzo vs Dinner rolls infographic
Infographic link

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.
Matzo
Matzo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 53% 12% 140% 45% 27% 52% 61% 76% 146%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +11.7%
Contains more SeleniumSelenium +37.7%
Contains more CalciumCalcium +1269.2%
Contains more PotassiumPotassium +24.1%
Contains more IronIron +17.7%
Contains more CopperCopper +125%
Contains more ZincZinc +45.6%
Contains more PhosphorusPhosphorus +37.1%
~equal in Magnesium ~26mg

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.
Matzo
Matzo
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0.33% 5.6% 0% 132% 86% 101% 27% 22% 16% 27% 76% 8%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B2Vitamin B2 +28.5%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3433.3%
Contains more FolateFolate +494.1%
Contains more CholineCholine +35.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.452mg

All nutrients comparison - raw data values

Nutrient Matzo Dinner rolls DV% diff.
Folate 17µg 101µg 21%
Sodium 0mg 467mg 20%
Selenium 36.9µg 26.8µg 18%
Calcium 13mg 178mg 17%
Polyunsaturated fat 0.603g 2.509g 13%
Vitamin B1 0.387mg 0.526mg 12%
Carbs 83.7g 52.04g 11%
Vitamin K 0.3µg 10.6µg 9%
Vitamin B3 3.892mg 5.367mg 9%
Fats 1.4g 6.47g 8%
Copper 0.06mg 0.135mg 8%
Iron 3.16mg 3.72mg 7%
Vitamin B2 0.291mg 0.374mg 6%
Saturated fat 0.226g 1.375g 5%
Vitamin B12 0µg 0.13µg 5%
Phosphorus 89mg 122mg 5%
Monounsaturated fat 0.127g 1.881g 4%
Calories 395kcal 310kcal 4%
Fiber 3g 2g 4%
Zinc 0.68mg 0.99mg 3%
Manganese 0.65mg 0.582mg 3%
Protein 10g 10.86g 2%
Vitamin E 0.06mg 0.28mg 1%
Choline 10.8mg 14.6mg 1%
Vitamin B6 0.115mg 0.097mg 1%
Cholesterol 0mg 4mg 1%
Potassium 112mg 139mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 80.7g 50.04g N/A
Magnesium 25mg 26mg 0%
Sugar 0.29g 5.55g N/A
Vitamin A 0µg 1µg 0%
Vitamin B5 0.443mg 0.452mg 0%
Tryptophan 0.116mg 0.081mg 0%
Threonine 0.267mg 0.286mg 0%
Isoleucine 0.371mg 0.337mg 0%
Leucine 0.692mg 0.729mg 0%
Lysine 0.193mg 0.233mg 0%
Methionine 0.176mg 0.145mg 0%
Phenylalanine 0.494mg 0.506mg 0%
Valine 0.42mg 0.401mg 0%
Histidine 0.213mg 0.222mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.224g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
11% 6% 52% 28% 2%
Protein: 10.86 g
Fats: 6.47 g
Carbs: 52.04 g
Water: 28.44 g
Other: 2.19 g
Contains more CarbsCarbs +60.8%
Contains more FatsFats +362.1%
Contains more WaterWater +561.4%
Contains more OtherOther +265%
~equal in Protein ~10.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
24% 33% 44%
Saturated fat: Sat. Fat 1.375 g
Monounsaturated fat: Mono. Fat 1.881 g
Polyunsaturated fat: Poly. Fat 2.509 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Mono. FatMonounsaturated fat +1381.1%
Contains more Poly. FatPolyunsaturated fat +316.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Dinner rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172793/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.