Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Matzo
  5. Compare
  6. Matzo vs. Dried fruit

Matzo vs. Dried fruit — In-Depth Nutrition Comparison

Compare

How are matzo and dried fruit different?

  • Matzo is higher in selenium, vitamin B1, manganese, vitamin B2, and vitamin B3; however, dried fruit is richer in vitamin A, copper, potassium, vitamin E, and fiber.
  • Daily need coverage for vitamin A for dried fruit is 72% higher.
  • Matzo contains 26 times more vitamin B1 than dried fruit. While matzo contains 0.387mg of vitamin B1, dried fruit contains only 0.015mg.

Crackers, matzo, plain and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Matzo vs Dried fruit 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
6
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more IronIron +18.8%
Contains more ZincZinc +74.4%
Contains more PhosphorusPhosphorus +25.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +176.6%
Contains more SeleniumSelenium +1577.3%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +937.5%
Contains more CopperCopper +471.7%

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.
Matzo
Matzo
4
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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +2480%
Contains more Vitamin B2Vitamin B2 +293.2%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more FolateFolate +70%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7116.7%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin KVitamin K +933.3%
Contains more CholineCholine +28.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Dried fruit DV% diff.
Selenium 36.9µg 2.2µg 63%
Vitamin B1 0.387mg 0.015mg 31%
Copper 0.06mg 0.343mg 31%
Potassium 112mg 1162mg 31%
Vitamin E 0.06mg 4.33mg 28%
Vitamin A 0µg 180µg 20%
Manganese 0.65mg 0.235mg 18%
Fiber 3g 7.3g 17%
Vitamin B2 0.291mg 0.074mg 17%
Fructose 12.47g 16%
Protein 10g 3.39g 13%
Calories 395kcal 241kcal 8%
Vitamin B3 3.892mg 2.589mg 8%
Carbs 83.7g 62.64g 7%
Iron 3.16mg 2.66mg 6%
Calcium 13mg 55mg 4%
Polyunsaturated fat 0.603g 0.074g 4%
Zinc 0.68mg 0.39mg 3%
Phosphorus 89mg 71mg 3%
Folate 17µg 10µg 2%
Vitamin B6 0.115mg 0.143mg 2%
Vitamin K 0.3µg 3.1µg 2%
Magnesium 25mg 32mg 2%
Fats 1.4g 0.51g 1%
Saturated fat 0.226g 0.017g 1%
Vitamin B5 0.443mg 0.516mg 1%
Vitamin C 0mg 1mg 1%
Choline 10.8mg 13.9mg 1%
Net carbs 80.7g 55.34g N/A
Sugar 0.29g 53.44g N/A
Starch 0.35g 0%
Sodium 0mg 10mg 0%
Monounsaturated fat 0.127g 0.074g 0%
Tryptophan 0.116mg 0.016mg 0%
Threonine 0.267mg 0.073mg 0%
Isoleucine 0.371mg 0.063mg 0%
Leucine 0.692mg 0.105mg 0%
Lysine 0.193mg 0.083mg 0%
Methionine 0.176mg 0.015mg 0%
Phenylalanine 0.494mg 0.062mg 0%
Valine 0.42mg 0.078mg 0%
Histidine 0.213mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +195%
Contains more FatsFats +174.5%
Contains more CarbsCarbs +33.6%
Contains more WaterWater +618.4%
Contains more OtherOther +328.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +71.6%
Contains more Poly. FatPolyunsaturated fat +714.9%
Contains less Sat. FatSaturated fat -92.5%

People also compare

Matzo
Matzo vs Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup)
Matzo
Matzo vs Crackers
Crackers
Matzo
Matzo vs Cheese sandwich
Cheese sandwich
Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.