Matzo vs. Sardine — In-Depth Nutrition Comparison
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A recap on differences between matzo and sardine
- Matzo is higher in vitamin B1 and manganese, yet sardine is higher in vitamin B12, phosphorus, calcium, vitamin D, selenium, and copper.
- Sardine covers your daily vitamin B12 needs 373% more than matzo.
- Matzo contains 6 times more manganese than sardine. While matzo contains 0.65mg of manganese, sardine contains only 0.108mg.
Food varieties used in this article are Crackers, matzo, plain and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 less SodiumSodium | -100% |
| Contains more ManganeseManganese | +501.9% |
| Contains more MagnesiumMagnesium | +56% |
| Contains more CalciumCalcium | +2838.5% |
| Contains more PotassiumPotassium | +254.5% |
| Contains more CopperCopper | +210% |
| Contains more ZincZinc | +92.6% |
| Contains more PhosphorusPhosphorus | +450.6% |
| Contains more SeleniumSelenium | +42.8% |
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 B1Vitamin B1 | +383.8% |
| Contains more Vitamin B2Vitamin B2 | +28.2% |
| Contains more FolateFolate | +70% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +34.8% |
| Contains more Vitamin B5Vitamin B5 | +44.9% |
| Contains more Vitamin B6Vitamin B6 | +45.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +766.7% |
| Contains more CholineCholine | +594.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +146.2% |
| Contains more FatsFats | +717.9% |
| Contains more WaterWater | +1286.3% |
| Contains more OtherOther | +620% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +2946.5% |
| Contains more Poly. FatPolyunsaturated fat | +753.7% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Phosphorus | 89mg | 490mg | 57% |
| Cholesterol | 0mg | 142mg | 47% |
| Calcium | 13mg | 382mg | 37% |
| Polyunsaturated fat | 0.603g | 5.148g | 30% |
| Protein | 10g | 24.62g | 29% |
| Selenium | 36.9µg | 52.7µg | 29% |
| Carbs | 83.7g | 0g | 28% |
| Vitamin B1 | 0.387mg | 0.08mg | 26% |
| Vitamin D | 0IU | 193IU | 24% |
| Manganese | 0.65mg | 0.108mg | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Fats | 1.4g | 11.45g | 15% |
| Copper | 0.06mg | 0.186mg | 14% |
| Sodium | 0mg | 307mg | 13% |
| Vitamin E | 0.06mg | 2.04mg | 13% |
| Fiber | 3g | 0g | 12% |
| Choline | 10.8mg | 75mg | 12% |
| Monounsaturated fat | 0.127g | 3.869g | 9% |
| Calories | 395kcal | 208kcal | 9% |
| Potassium | 112mg | 397mg | 8% |
| Vitamin B3 | 3.892mg | 5.245mg | 8% |
| Zinc | 0.68mg | 1.31mg | 6% |
| Saturated fat | 0.226g | 1.528g | 6% |
| Vitamin B2 | 0.291mg | 0.227mg | 5% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B5 | 0.443mg | 0.642mg | 4% |
| Vitamin B6 | 0.115mg | 0.167mg | 4% |
| Magnesium | 25mg | 39mg | 3% |
| Iron | 3.16mg | 2.92mg | 3% |
| Folate | 17µg | 10µg | 2% |
| Vitamin K | 0.3µg | 2.6µg | 2% |
| Net carbs | 80.7g | 0g | N/A |
| Sugar | 0.29g | 0g | N/A |
| Tryptophan | 0.116mg | 0.276mg | 0% |
| Threonine | 0.267mg | 1.079mg | 0% |
| Isoleucine | 0.371mg | 1.134mg | 0% |
| Leucine | 0.692mg | 2.001mg | 0% |
| Lysine | 0.193mg | 2.26mg | 0% |
| Methionine | 0.176mg | 0.729mg | 0% |
| Phenylalanine | 0.494mg | 0.961mg | 0% |
| Valine | 0.42mg | 1.268mg | 0% |
| Histidine | 0.213mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
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%
119%
Minerals Daily Need Coverage Score
51%
94%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.29g)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Matzo is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 307mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 1.302g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo is cheaper (difference - $7)