Matzo vs. Grape leaves — In-Depth Nutrition Comparison
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Differences between matzo and grape leaves
- Matzo has more selenium and vitamin B1, while grape leaves have more vitamin A, manganese, vitamin K, copper, calcium, fiber, vitamin B6, and magnesium.
- Grape leaves' daily need coverage for vitamin A is 550% higher.
- Grape leaves contain 41 times less selenium than matzo. Matzo contains 36.9µg of selenium, while grape leaves contain 0.9µg.
The food types used in this comparison are Crackers, matzo, plain and Grape leaves, raw.
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 more IronIron | +20.2% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +4000% |
| Contains more MagnesiumMagnesium | +280% |
| Contains more CalciumCalcium | +2692.3% |
| Contains more PotassiumPotassium | +142.9% |
| Contains more CopperCopper | +591.7% |
| Contains more ManganeseManganese | +339.2% |
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 | +867.5% |
| Contains more Vitamin B3Vitamin B3 | +64.8% |
| Contains more Vitamin B5Vitamin B5 | +91.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3233.3% |
| Contains more Vitamin B2Vitamin B2 | +21.6% |
| Contains more Vitamin B6Vitamin B6 | +247.8% |
| Contains more Vitamin KVitamin K | +36100% |
| Contains more FolateFolate | +388.2% |
| Contains more CholineCholine | +18.5% |
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:
5.6 g
Fats:
2.12 g
Carbs:
17.31 g
Water:
73.32 g
Other:
1.65 g
| Contains more ProteinProtein | +78.6% |
| Contains more CarbsCarbs | +383.5% |
| Contains more FatsFats | +51.4% |
| Contains more WaterWater | +1605.1% |
| Contains more OtherOther | +175% |
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
0.336 g
Monounsaturated fat:
Mono. Fat
0.081 g
Polyunsaturated fat:
Poly. Fat
1.065 g
| Contains less Sat. FatSaturated fat | -32.7% |
| Contains more Mono. FatMonounsaturated fat | +56.8% |
| Contains more Poly. FatPolyunsaturated fat | +76.6% |
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 price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 0µg | 1376µg | 153% |
| Manganese | 0.65mg | 2.855mg | 96% |
| Vitamin K | 0.3µg | 108.6µg | 90% |
| Selenium | 36.9µg | 0.9µg | 65% |
| Copper | 0.06mg | 0.415mg | 39% |
| Calcium | 13mg | 363mg | 35% |
| Fiber | 3g | 11g | 32% |
| Vitamin B1 | 0.387mg | 0.04mg | 29% |
| Vitamin B6 | 0.115mg | 0.4mg | 22% |
| Carbs | 83.7g | 17.31g | 22% |
| Folate | 17µg | 83µg | 17% |
| Magnesium | 25mg | 95mg | 17% |
| Calories | 395kcal | 93kcal | 15% |
| Vitamin E | 0.06mg | 2mg | 13% |
| Vitamin C | 0mg | 11.1mg | 12% |
| Vitamin B3 | 3.892mg | 2.362mg | 10% |
| Protein | 10g | 5.6g | 9% |
| Iron | 3.16mg | 2.63mg | 7% |
| Potassium | 112mg | 272mg | 5% |
| Vitamin B2 | 0.291mg | 0.354mg | 5% |
| Vitamin B5 | 0.443mg | 0.231mg | 4% |
| Polyunsaturated fat | 0.603g | 1.065g | 3% |
| Fats | 1.4g | 2.12g | 1% |
| Saturated fat | 0.226g | 0.336g | 1% |
| Net carbs | 80.7g | 6.31g | N/A |
| Sugar | 0.29g | 6.3g | N/A |
| Zinc | 0.68mg | 0.67mg | 0% |
| Phosphorus | 89mg | 91mg | 0% |
| Sodium | 0mg | 9mg | 0% |
| Choline | 10.8mg | 12.8mg | 0% |
| Monounsaturated fat | 0.127g | 0.081g | 0% |
| 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% |
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 | Equal | |
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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%
86%
Minerals Daily Need Coverage Score
51%
87%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 6.01g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 0.11g)
Which food is cheaper?
Matzo is cheaper (difference - $2.8)
Which food is richer in minerals?
Grape leaves is relatively richer in minerals
Which food is richer in vitamins?
Grape leaves is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()