Matzo vs. Ham — In-Depth Nutrition Comparison
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Differences between matzo and ham
- Matzo has more selenium, manganese, and iron, while ham has more vitamin B1, vitamin B12, vitamin B6, zinc, and phosphorus.
- Ham's daily need coverage for sodium is 52% higher.
- Ham contains 12 times less manganese than matzo. Matzo contains 0.65mg of manganese, while ham contains 0.054mg.
The food types used in this comparison are Crackers, matzo, plain and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +62.5% |
| Contains more IronIron | +113.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +1103.7% |
| Contains more SeleniumSelenium | +89.2% |
| Contains more PotassiumPotassium | +156.3% |
| Contains more CopperCopper | +31.7% |
| Contains more ZincZinc | +323.5% |
| Contains more PhosphorusPhosphorus | +120.2% |
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 B2Vitamin B2 | +44.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +466.7% |
| Contains more Vitamin EVitamin E | +316.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +94.8% |
| Contains more Vitamin B6Vitamin B6 | +247.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +688% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 0mg | 1203mg | 52% |
| Selenium | 36.9µg | 19.5µg | 32% |
| Vitamin B1 | 0.387mg | 0.754mg | 31% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Carbs | 83.7g | 1.5g | 27% |
| Manganese | 0.65mg | 0.054mg | 26% |
| Vitamin B6 | 0.115mg | 0.4mg | 22% |
| Protein | 10g | 20.93g | 22% |
| Iron | 3.16mg | 1.48mg | 21% |
| Zinc | 0.68mg | 2.88mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Phosphorus | 89mg | 196mg | 15% |
| Choline | 10.8mg | 85.1mg | 14% |
| Calories | 395kcal | 145kcal | 13% |
| Fiber | 3g | 0g | 12% |
| Vitamin B2 | 0.291mg | 0.202mg | 7% |
| Saturated fat | 0.226g | 1.81g | 7% |
| Monounsaturated fat | 0.127g | 2.62g | 6% |
| Fats | 1.4g | 5.53g | 6% |
| Potassium | 112mg | 287mg | 5% |
| Folate | 17µg | 3µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Magnesium | 25mg | 14mg | 3% |
| Copper | 0.06mg | 0.079mg | 2% |
| Vitamin B5 | 0.443mg | 0.403mg | 1% |
| Vitamin B3 | 3.892mg | 4.023mg | 1% |
| Calcium | 13mg | 8mg | 1% |
| Vitamin E | 0.06mg | 0.25mg | 1% |
| Net carbs | 80.7g | 1.5g | N/A |
| Sugar | 0.29g | 0g | N/A |
| Vitamin K | 0.3µg | 0µg | 0% |
| Polyunsaturated fat | 0.603g | 0.54g | 0% |
| Tryptophan | 0.116mg | 0.251mg | 0% |
| Threonine | 0.267mg | 0.931mg | 0% |
| Isoleucine | 0.371mg | 0.918mg | 0% |
| Leucine | 0.692mg | 1.661mg | 0% |
| Lysine | 0.193mg | 1.775mg | 0% |
| Methionine | 0.176mg | 0.553mg | 0% |
| Phenylalanine | 0.494mg | 0.904mg | 0% |
| Valine | 0.42mg | 0.908mg | 0% |
| Histidine | 0.213mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +5480% |
| Contains more ProteinProtein | +109.3% |
| Contains more FatsFats | +295% |
| Contains more WaterWater | +1473.7% |
| Contains more OtherOther | +628.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.5% |
| Contains more Poly. FatPolyunsaturated fat | +11.7% |
| Contains more Mono. FatMonounsaturated fat | +1963% |
