Matzo vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between matzo and graham cracker
- Matzo has more selenium and vitamin B1; however, graham cracker is richer in folate, manganese, phosphorus, copper, vitamin K, vitamin E, and iron.
- Matzo covers your daily selenium needs 56% more than graham cracker.
Specific food types used in this comparison are Crackers, matzo, plain and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +485.7% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +492.3% |
| Contains more PotassiumPotassium | +51.8% |
| Contains more IronIron | +19.6% |
| Contains more CopperCopper | +183.3% |
| Contains more ZincZinc | +41.2% |
| Contains more PhosphorusPhosphorus | +107.9% |
| Contains more ManganeseManganese | +56.8% |
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 | +46% |
| Contains more CholineCholine | +83.1% |
| Contains more Vitamin EVitamin E | +2416.7% |
| Contains more Vitamin B3Vitamin B3 | +14.1% |
| Contains more Vitamin B6Vitamin B6 | +35.7% |
| Contains more Vitamin KVitamin K | +4666.7% |
| Contains more FolateFolate | +435.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +49.5% |
| Contains more WaterWater | +26.8% |
| Contains more FatsFats | +657.1% |
| Contains more OtherOther | +176.7% |
~equal in
Carbs
~77.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -86.2% |
| Contains more Mono. FatMonounsaturated fat | +1875.6% |
| Contains more Poly. FatPolyunsaturated fat | +793.5% |
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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| Lower in Sugar |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 36.9µg | 6.3µg | 56% |
| Polyunsaturated fat | 0.603g | 5.388g | 32% |
| Sodium | 0mg | 459mg | 20% |
| Folate | 17µg | 91µg | 19% |
| Starch | 46.56g | 19% | |
| Manganese | 0.65mg | 1.019mg | 16% |
| Fats | 1.4g | 10.6g | 14% |
| Phosphorus | 89mg | 185mg | 14% |
| Vitamin K | 0.3µg | 14.3µg | 12% |
| Copper | 0.06mg | 0.17mg | 12% |
| Vitamin B1 | 0.387mg | 0.265mg | 10% |
| Vitamin E | 0.06mg | 1.51mg | 10% |
| Iron | 3.16mg | 3.78mg | 8% |
| Protein | 10g | 6.69g | 7% |
| Saturated fat | 0.226g | 1.633g | 6% |
| Monounsaturated fat | 0.127g | 2.509g | 6% |
| Calcium | 13mg | 77mg | 6% |
| Magnesium | 25mg | 40mg | 4% |
| Zinc | 0.68mg | 0.96mg | 3% |
| Vitamin B3 | 3.892mg | 4.439mg | 3% |
| Vitamin B6 | 0.115mg | 0.156mg | 3% |
| Fiber | 3g | 3.4g | 2% |
| Potassium | 112mg | 170mg | 2% |
| Vitamin B2 | 0.291mg | 0.317mg | 2% |
| Carbs | 83.7g | 77.66g | 2% |
| Calories | 395kcal | 430kcal | 2% |
| Fructose | 0.99g | 1% | |
| Choline | 10.8mg | 5.9mg | 1% |
| Net carbs | 80.7g | 74.26g | N/A |
| Sugar | 0.29g | 24.85g | N/A |
| Vitamin B5 | 0.443mg | 0.42mg | 0% |
| Trans fat | 0.055g | 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 | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | 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%
32%
Minerals Daily Need Coverage Score
51%
60%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 24.56g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 459mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 1.407g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
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 vitamins?
?
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.