Matzo vs. Filo — In-Depth Nutrition Comparison

Compare

A recap on the 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.

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

Filo

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%

~equal in Iron ~3.21mg

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

Filo

Contains more Vitamin B5Vitamin B5	+46.7%
Contains more Vitamin B6Vitamin B6	+283.3%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~4.073mg

~equal in Vitamin B12 ~0µg

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%
Manganese	0.65mg	0.476mg	8%
Monounsaturated fat	0.127g	3.149g	8%
Fats	1.4g	6g	7%
Vitamin B6	0.115mg	0.03mg	7%
Protein	10g	7.1g	6%
Saturated fat	0.226g	1.47g	6%
Calories	395kcal	299kcal	5%
Copper	0.06mg	0.101mg	5%
Fiber	3g	1.9g	4%
Vitamin B2	0.291mg	0.341mg	4%
Vitamin B5	0.443mg	0.302mg	3%
Magnesium	25mg	15mg	2%
Zinc	0.68mg	0.49mg	2%
Phosphorus	89mg	75mg	2%
Vitamin K	0.3µg	2.5µg	2%
Polyunsaturated fat	0.603g	0.923g	2%
Potassium	112mg	74mg	1%
Iron	3.16mg	3.21mg	1%
Vitamin B3	3.892mg	4.073mg	1%
Choline	10.8mg	6.9mg	1%
Protein per 100 calories	2.5g	2.4g	N/A
Calories per 10 g protein	395kcal	421kcal	N/A
Weight per 100 calories	25g	33g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.8	N/A
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%