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  6. Matzo vs. Glutinous rice

Matzo vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between matzo and glutinous rice

  • Glutinous rice has less selenium, iron, vitamin B1, vitamin B3, vitamin B2, manganese, phosphorus, fiber, and vitamin B6.
  • Matzo's daily need coverage for selenium is 57% more.
  • Matzo has 23 times more iron than glutinous rice. Matzo has 3.16mg of iron, while glutinous rice has 0.14mg.

The food varieties used in the comparison are Crackers, matzo, plain and Rice, white, glutinous, unenriched, cooked.

Infographic

Matzo vs Glutinous rice 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
Matzo
10
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +1020%
Contains more IronIron +2157.1%
Contains more CopperCopper +22.4%
Contains more ZincZinc +65.9%
Contains more PhosphorusPhosphorus +1012.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +148.1%
Contains more SeleniumSelenium +558.9%

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
Matzo
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% 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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +1835%
Contains more Vitamin B2Vitamin B2 +2138.5%
Contains more Vitamin B3Vitamin B3 +1242.1%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +342.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1600%
Contains more CholineCholine +414.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Glutinous rice DV% diff.
Selenium 36.9µg 5.6µg 57%
Iron 3.16mg 0.14mg 38%
Vitamin B1 0.387mg 0.02mg 31%
Vitamin B3 3.892mg 0.29mg 23%
Vitamin B2 0.291mg 0.013mg 21%
Carbs 83.7g 21.09g 21%
Manganese 0.65mg 0.262mg 17%
Protein 10g 2.02g 16%
Calories 395kcal 97kcal 15%
Phosphorus 89mg 8mg 12%
Fiber 3g 1g 8%
Vitamin B6 0.115mg 0.026mg 7%
Magnesium 25mg 5mg 5%
Vitamin B5 0.443mg 0.215mg 5%
Folate 17µg 1µg 4%
Polyunsaturated fat 0.603g 0.069g 4%
Potassium 112mg 10mg 3%
Fats 1.4g 0.19g 2%
Choline 10.8mg 2.1mg 2%
Zinc 0.68mg 0.41mg 2%
Saturated fat 0.226g 0.039g 1%
Calcium 13mg 2mg 1%
Copper 0.06mg 0.049mg 1%
Net carbs 80.7g 20.09g N/A
Sugar 0.29g 0.05g N/A
Sodium 0mg 5mg 0%
Vitamin E 0.06mg 0.04mg 0%
Vitamin K 0.3µg 0µg 0%
Monounsaturated fat 0.127g 0.07g 0%
Tryptophan 0.116mg 0.023mg 0%
Threonine 0.267mg 0.072mg 0%
Isoleucine 0.371mg 0.087mg 0%
Leucine 0.692mg 0.167mg 0%
Lysine 0.193mg 0.073mg 0%
Methionine 0.176mg 0.047mg 0%
Phenylalanine 0.494mg 0.108mg 0%
Valine 0.42mg 0.123mg 0%
Histidine 0.213mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
4
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +395%
Contains more FatsFats +636.8%
Contains more CarbsCarbs +296.9%
Contains more OtherOther +757.1%
Contains more WaterWater +1682.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +81.4%
Contains more Poly. FatPolyunsaturated fat +773.9%
Contains less Sat. FatSaturated fat -82.7%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.