Matzo vs. Egg white — In-Depth Nutrition Comparison
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Differences between matzo and egg whites
- Matzo has more iron, vitamin B1, selenium, manganese, vitamin B3, fiber, phosphorus, and vitamin B6, while egg whites have more vitamin B2.
- Matzo's daily need coverage for iron is 39% higher.
The food types used in this comparison are Crackers, matzo, plain and Egg, white, raw, fresh.
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 MagnesiumMagnesium | +127.3% |
| Contains more CalciumCalcium | +85.7% |
| Contains more IronIron | +3850% |
| Contains more CopperCopper | +160.9% |
| Contains more ZincZinc | +2166.7% |
| Contains more PhosphorusPhosphorus | +493.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +5809.1% |
| Contains more SeleniumSelenium | +84.5% |
| Contains more PotassiumPotassium | +45.5% |
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 B1Vitamin B1 | +9575% |
| Contains more Vitamin B3Vitamin B3 | +3606.7% |
| Contains more Vitamin B5Vitamin B5 | +133.2% |
| Contains more Vitamin B6Vitamin B6 | +2200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +325% |
| Contains more CholineCholine | +881.8% |
| Contains more Vitamin B2Vitamin B2 | +50.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +723.5% |
| Contains more CarbsCarbs | +11365.8% |
| Contains more WaterWater | +1936.5% |
~equal in
Protein
~10.9g
~equal in
Other
~0.63g
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 3.16mg | 0.08mg | 39% |
| Vitamin B1 | 0.387mg | 0.004mg | 32% |
| Selenium | 36.9µg | 20µg | 31% |
| Carbs | 83.7g | 0.73g | 28% |
| Manganese | 0.65mg | 0.011mg | 28% |
| Vitamin B3 | 3.892mg | 0.105mg | 24% |
| Calories | 395kcal | 52kcal | 17% |
| Fiber | 3g | 0g | 12% |
| Phosphorus | 89mg | 15mg | 11% |
| Vitamin B2 | 0.291mg | 0.439mg | 11% |
| Vitamin B6 | 0.115mg | 0.005mg | 8% |
| Sodium | 0mg | 166mg | 7% |
| Zinc | 0.68mg | 0.03mg | 6% |
| Vitamin B5 | 0.443mg | 0.19mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Polyunsaturated fat | 0.603g | 0g | 4% |
| Copper | 0.06mg | 0.023mg | 4% |
| Magnesium | 25mg | 11mg | 3% |
| Folate | 17µg | 4µg | 3% |
| Choline | 10.8mg | 1.1mg | 2% |
| Potassium | 112mg | 163mg | 2% |
| Protein | 10g | 10.9g | 2% |
| Fats | 1.4g | 0.17g | 2% |
| Calcium | 13mg | 7mg | 1% |
| Saturated fat | 0.226g | 0g | 1% |
| Net carbs | 80.7g | 0.73g | N/A |
| Sugar | 0.29g | 0.71g | N/A |
| Vitamin E | 0.06mg | 0mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Monounsaturated fat | 0.127g | 0g | 0% |
| Tryptophan | 0.116mg | 0.125mg | 0% |
| Threonine | 0.267mg | 0.449mg | 0% |
| Isoleucine | 0.371mg | 0.661mg | 0% |
| Leucine | 0.692mg | 1.016mg | 0% |
| Lysine | 0.193mg | 0.806mg | 0% |
| Methionine | 0.176mg | 0.399mg | 0% |
| Phenylalanine | 0.494mg | 0.686mg | 0% |
| Valine | 0.42mg | 0.809mg | 0% |
| Histidine | 0.213mg | 0.29mg | 0% |
| Fructose | 0.07g | 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%
10%
Minerals Daily Need Coverage Score
51%
17%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 166mg)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo is cheaper (difference - $1)
Which food is richer in minerals?
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo is relatively richer in vitamins
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 0.226g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)