Matzo vs. Groat — In-Depth Nutrition Comparison
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A recap on differences between matzo and groat
- Matzo is higher in selenium and vitamin B1, yet groat is higher in copper, magnesium, phosphorus, manganese, fiber, vitamin B3, vitamin B5, and zinc.
- Groat covers your daily copper needs 116% more than matzo.
- Matzo contains 4 times more selenium than groat. While matzo contains 36.9µg of selenium, groat contains only 8.3µg.
Food varieties used in this article are Crackers, matzo, plain and Buckwheat.
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 | +43.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +344.6% |
| Contains more MagnesiumMagnesium | +824% |
| Contains more CalciumCalcium | +38.5% |
| Contains more PotassiumPotassium | +310.7% |
| Contains more CopperCopper | +1733.3% |
| Contains more ZincZinc | +252.9% |
| Contains more PhosphorusPhosphorus | +289.9% |
| Contains more ManganeseManganese | +100% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +283.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46% |
| Contains more Vitamin B3Vitamin B3 | +80.4% |
| Contains more Vitamin B5Vitamin B5 | +178.3% |
| Contains more Vitamin B6Vitamin B6 | +82.6% |
| Contains more FolateFolate | +76.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.06mg | 1.1mg | 116% |
| Selenium | 36.9µg | 8.3µg | 52% |
| Magnesium | 25mg | 231mg | 49% |
| Phosphorus | 89mg | 347mg | 37% |
| Manganese | 0.65mg | 1.3mg | 28% |
| Fiber | 3g | 10g | 28% |
| Vitamin B1 | 0.387mg | 0.101mg | 24% |
| Vitamin B3 | 3.892mg | 7.02mg | 20% |
| Zinc | 0.68mg | 2.4mg | 16% |
| Vitamin B5 | 0.443mg | 1.233mg | 16% |
| Iron | 3.16mg | 2.2mg | 12% |
| Potassium | 112mg | 460mg | 10% |
| Vitamin B2 | 0.291mg | 0.425mg | 10% |
| Vitamin B6 | 0.115mg | 0.21mg | 7% |
| Protein | 10g | 13.25g | 7% |
| Carbs | 83.7g | 71.5g | 4% |
| Folate | 17µg | 30µg | 3% |
| Polyunsaturated fat | 0.603g | 1.039g | 3% |
| Calories | 395kcal | 343kcal | 3% |
| Fats | 1.4g | 3.4g | 3% |
| Monounsaturated fat | 0.127g | 1.04g | 2% |
| Choline | 10.8mg | 2% | |
| Saturated fat | 0.226g | 0.741g | 2% |
| Calcium | 13mg | 18mg | 1% |
| Net carbs | 80.7g | 61.5g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 0mg | 1mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.192mg | 0% |
| Threonine | 0.267mg | 0.506mg | 0% |
| Isoleucine | 0.371mg | 0.498mg | 0% |
| Leucine | 0.692mg | 0.832mg | 0% |
| Lysine | 0.193mg | 0.672mg | 0% |
| Methionine | 0.176mg | 0.172mg | 0% |
| Phenylalanine | 0.494mg | 0.52mg | 0% |
| Valine | 0.42mg | 0.678mg | 0% |
| Histidine | 0.213mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +17.1% |
| Contains more ProteinProtein | +32.5% |
| Contains more FatsFats | +142.9% |
| Contains more WaterWater | +126.7% |
| Contains more OtherOther | +250% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.5% |
| Contains more Mono. FatMonounsaturated fat | +718.9% |
| Contains more Poly. FatPolyunsaturated fat | +72.3% |
