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  6. Matzo vs. Heart of palm

Matzo vs. Heart of palm — In-Depth Nutrition Comparison

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How are matzo and heart of palm different?

  • Matzo is higher in selenium, vitamin B1, vitamin B3, iron, and vitamin B2; however, heart of palm is richer in copper, vitamin B6, potassium, zinc, and vitamin C.
  • Daily need coverage for selenium for matzo is 66% higher.
  • Matzo contains 8 times more vitamin B1 than heart of palm. While matzo contains 0.387mg of vitamin B1, heart of palm contains only 0.05mg.

Crackers, matzo, plain and Hearts of palm, raw are the varieties used in this article.

Infographic

Matzo vs Heart of palm 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
5
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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +150%
Contains more IronIron +87%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +5171.4%
Contains more CalciumCalcium +38.5%
Contains more PotassiumPotassium +1512.5%
Contains more CopperCopper +973.3%
Contains more ZincZinc +448.5%
Contains more PhosphorusPhosphorus +57.3%

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
6
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +674%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +332.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B6Vitamin B6 +604.3%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Heart of palm DV% diff.
Selenium 36.9µg 0.7µg 66%
Copper 0.06mg 0.644mg 65%
Vitamin B6 0.115mg 0.81mg 53%
Potassium 112mg 1806mg 50%
Vitamin B1 0.387mg 0.05mg 28%
Manganese 0.65mg 28%
Zinc 0.68mg 3.73mg 28%
Vitamin B3 3.892mg 0.9mg 19%
Carbs 83.7g 25.61g 19%
Iron 3.16mg 1.69mg 18%
Protein 10g 2.7g 15%
Calories 395kcal 115kcal 14%
Vitamin B5 0.443mg 9%
Vitamin C 0mg 8mg 9%
Vitamin B2 0.291mg 0.18mg 9%
Phosphorus 89mg 140mg 7%
Fiber 3g 1.5g 6%
Magnesium 25mg 10mg 4%
Polyunsaturated fat 0.603g 0.089g 3%
Vitamin E 0.06mg 0.5mg 3%
Choline 10.8mg 0mg 2%
Fats 1.4g 0.2g 2%
Folate 17µg 24µg 2%
Calcium 13mg 18mg 1%
Saturated fat 0.226g 0.046g 1%
Sodium 0mg 14mg 1%
Net carbs 80.7g 24.11g N/A
Sugar 0.29g 17.16g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.3µg 0µg 0%
Monounsaturated fat 0.127g 0.005g 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%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +270.4%
Contains more FatsFats +600%
Contains more CarbsCarbs +226.8%
Contains more WaterWater +1516.3%
Contains more OtherOther +231.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +2440%
Contains more Poly. FatPolyunsaturated fat +577.5%
Contains less Sat. FatSaturated fat -79.6%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.