Matzo vs. Filo — In-Depth Nutrition Comparison
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A recap on differences between matzo and filo
- Matzo is higher in selenium, manganese, and vitamin B6, yet filo is higher in folate and vitamin B1.
- Matzo covers your daily selenium needs 25% more than filo.
- Matzo contains 4 times more vitamin B6 than filo. While matzo contains 0.115mg of vitamin B6, filo contains only 0.03mg.
- The amount of saturated fat in matzo is lower.
Food varieties used in this article are Crackers, matzo, plain and Phyllo dough.
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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 | +66.7% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +51.4% |
| Contains more ZincZinc | +38.8% |
| Contains more PhosphorusPhosphorus | +18.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +36.6% |
| Contains more SeleniumSelenium | +58.4% |
| Contains more CopperCopper | +68.3% |
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 B5Vitamin B5 | +46.7% |
| Contains more Vitamin B6Vitamin B6 | +283.3% |
| Contains more CholineCholine | +56.5% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +39.8% |
| Contains more Vitamin B2Vitamin B2 | +17.2% |
| Contains more Vitamin KVitamin K | +733.3% |
| Contains more FolateFolate | +417.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 23.3µg | 25% |
| Sodium | 0mg | 483mg | 21% |
| Folate | 17µg | 88µg | 18% |
| Vitamin B1 | 0.387mg | 0.541mg | 13% |
| Carbs | 83.7g | 52.6g | 10% |
| Monounsaturated fat | 0.127g | 3.149g | 8% |
| Manganese | 0.65mg | 0.476mg | 8% |
| Fats | 1.4g | 6g | 7% |
| Vitamin B6 | 0.115mg | 0.03mg | 7% |
| Saturated fat | 0.226g | 1.47g | 6% |
| Protein | 10g | 7.1g | 6% |
| Calories | 395kcal | 299kcal | 5% |
| Copper | 0.06mg | 0.101mg | 5% |
| Vitamin B2 | 0.291mg | 0.341mg | 4% |
| Fiber | 3g | 1.9g | 4% |
| Vitamin B5 | 0.443mg | 0.302mg | 3% |
| Phosphorus | 89mg | 75mg | 2% |
| Polyunsaturated fat | 0.603g | 0.923g | 2% |
| Vitamin K | 0.3µg | 2.5µg | 2% |
| Magnesium | 25mg | 15mg | 2% |
| Zinc | 0.68mg | 0.49mg | 2% |
| Vitamin B3 | 3.892mg | 4.073mg | 1% |
| Iron | 3.16mg | 3.21mg | 1% |
| Potassium | 112mg | 74mg | 1% |
| Choline | 10.8mg | 6.9mg | 1% |
| Net carbs | 80.7g | 50.7g | N/A |
| Calcium | 13mg | 11mg | 0% |
| Sugar | 0.29g | 0.18g | N/A |
| Vitamin E | 0.06mg | 0.08mg | 0% |
| Tryptophan | 0.116mg | 0.088mg | 0% |
| Threonine | 0.267mg | 0.194mg | 0% |
| Isoleucine | 0.371mg | 0.246mg | 0% |
| Leucine | 0.692mg | 0.49mg | 0% |
| Lysine | 0.193mg | 0.158mg | 0% |
| Methionine | 0.176mg | 0.126mg | 0% |
| Phenylalanine | 0.494mg | 0.359mg | 0% |
| Valine | 0.42mg | 0.286mg | 0% |
| Histidine | 0.213mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.8% |
| Contains more CarbsCarbs | +59.1% |
| Contains more FatsFats | +328.6% |
| Contains more WaterWater | +658.1% |
| Contains more OtherOther | +183.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +2379.5% |
| Contains more Poly. FatPolyunsaturated fat | +53.1% |
