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Matzo vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between matzo and french fries

  • Matzo is higher in selenium, iron, vitamin B2, vitamin B1, and manganese, yet french fries are higher in vitamin B6, potassium, and vitamin E.
  • Matzo covers your daily selenium needs 65% more than french fries.
  • Matzo contains 7 times more vitamin B2 than french fries. While matzo contains 0.291mg of vitamin B2, french fries contain only 0.039mg.
  • The amount of saturated fat in matzo is lower.

Food varieties used in this article are Crackers, matzo, plain and Fast foods, potato, french fried in vegetable oil.

Infographic

Matzo vs French fries 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
5
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more IronIron +290.1%
Contains more ZincZinc +36%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +163.2%
Contains more SeleniumSelenium +4000%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +38.5%
Contains more PotassiumPotassium +417%
Contains more CopperCopper +106.7%
Contains more PhosphorusPhosphorus +40.4%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin B1Vitamin B1 +127.6%
Contains more Vitamin B2Vitamin B2 +646.2%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2683.3%
Contains more Vitamin B5Vitamin B5 +30.9%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +3633.3%
Contains more FolateFolate +76.5%
Contains more CholineCholine +240.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +191.5%
Contains more CarbsCarbs +102%
Contains more FatsFats +952.1%
Contains more WaterWater +796.5%
Contains more OtherOther +208.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +4600%
Contains more Poly. FatPolyunsaturated fat +795.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo French fries
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Matzo French fries DV% diff.
Selenium 36.9µg 0.9µg 65%
Polyunsaturated fat 0.603g 5.398g 32%
Iron 3.16mg 0.81mg 29%
Fats 1.4g 14.73g 21%
Vitamin B6 0.115mg 0.372mg 20%
Vitamin B2 0.291mg 0.039mg 19%
Vitamin B1 0.387mg 0.17mg 18%
Manganese 0.65mg 0.247mg 18%
Monounsaturated fat 0.127g 5.969g 15%
Carbs 83.7g 41.44g 14%
Potassium 112mg 579mg 14%
Protein 10g 3.43g 13%
Vitamin E 0.06mg 1.67mg 11%
Saturated fat 0.226g 2.336g 10%
Vitamin K 0.3µg 11.2µg 9%
Sodium 0mg 210mg 9%
Copper 0.06mg 0.124mg 7%
Vitamin B3 3.892mg 3.004mg 6%
Phosphorus 89mg 125mg 5%
Vitamin C 0mg 4.7mg 5%
Choline 10.8mg 36.8mg 5%
Calories 395kcal 312kcal 4%
Folate 17µg 30µg 3%
Vitamin B5 0.443mg 0.58mg 3%
Fiber 3g 3.8g 3%
Zinc 0.68mg 0.5mg 2%
Magnesium 25mg 35mg 2%
Calcium 13mg 18mg 1%
Net carbs 80.7g 37.64g N/A
Sugar 0.29g 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo French fries
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
27%
French fries
Minerals Daily Need Coverage Score
51%
Matzo
28%
French fries

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.01g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 210mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 2.11g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.