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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.

Infographic

Matzo vs Sardine 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.
Matzo
2
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
~equal in Iron ~2.92mg

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
3
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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
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.
Matzo Sardine
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Matzo Sardine 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?

ok
ok
is better in case of low diet
Matzo Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Matzo
119%
Sardine
Minerals Daily Need Coverage Score
51%
Matzo
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.29g)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 307mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.302g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $7)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.