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  6. Matzo vs. Graham cracker

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

Matzo vs Graham cracker 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
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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.
Matzo
Matzo
2
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.317mg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Graham cracker 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
7% 11% 78% 3%
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
Matzo
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% 26% 57%
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%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.