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Matzo vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between matzo and fruit preserves

  • Matzo is richer in selenium, iron, vitamin B1, manganese, vitamin B3, vitamin B2, phosphorus, vitamin B5, and fiber, yet fruit preserves are richer in vitamin C.
  • Daily need coverage for selenium for matzo is 63% higher.
  • Matzo contains 108 times more vitamin B3 than fruit preserves. Matzo contains 3.892mg of vitamin B3, while fruit preserves contain 0.036mg.

Food types used in this article are Crackers, matzo, plain and Jams and preserves.

Infographic

Matzo vs Fruit preserves 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.
Matzo
8
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +45.5%
Contains more IronIron +544.9%
Contains more ZincZinc +1033.3%
Contains more PhosphorusPhosphorus +368.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1525%
Contains more SeleniumSelenium +1745%
Contains more CalciumCalcium +53.8%
Contains more CopperCopper +66.7%

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
7
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin B1Vitamin B1 +2318.8%
Contains more Vitamin B2Vitamin B2 +282.9%
Contains more Vitamin B3Vitamin B3 +10711.1%
Contains more Vitamin B5Vitamin B5 +2115%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +54.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
4
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +2602.7%
Contains more FatsFats +1900%
Contains more CarbsCarbs +21.6%
Contains more OtherOther +160.9%
Contains more WaterWater +608.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +234.2%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -95.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Fruit preserves
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Matzo Fruit preserves DV% diff.
Selenium 36.9µg 2µg 63%
Iron 3.16mg 0.49mg 33%
Vitamin B1 0.387mg 0.016mg 31%
Manganese 0.65mg 0.04mg 27%
Vitamin B3 3.892mg 0.036mg 24%
Protein 10g 0.37g 19%
Vitamin B2 0.291mg 0.076mg 17%
Phosphorus 89mg 19mg 10%
Vitamin C 0mg 8.8mg 10%
Vitamin B5 0.443mg 0.02mg 8%
Fiber 3g 1.1g 8%
Vitamin B6 0.115mg 0.02mg 7%
Calories 395kcal 278kcal 6%
Zinc 0.68mg 0.06mg 6%
Magnesium 25mg 4mg 5%
Carbs 83.7g 68.86g 5%
Polyunsaturated fat 0.603g 0g 4%
Copper 0.06mg 0.1mg 4%
Fats 1.4g 0.07g 2%
Folate 17µg 11µg 2%
Sodium 0mg 32mg 1%
Potassium 112mg 77mg 1%
Calcium 13mg 20mg 1%
Saturated fat 0.226g 0.01g 1%
Net carbs 80.7g 67.76g N/A
Sugar 0.29g 48.5g N/A
Vitamin E 0.06mg 0.12mg 0%
Vitamin K 0.3µg 0µg 0%
Choline 10.8mg 10.2mg 0%
Monounsaturated fat 0.127g 0.038g 0%
Tryptophan 0.116mg 0.008mg 0%
Threonine 0.267mg 0.023mg 0%
Isoleucine 0.371mg 0.017mg 0%
Leucine 0.692mg 0.037mg 0%
Lysine 0.193mg 0.03mg 0%
Methionine 0.176mg 0.001mg 0%
Phenylalanine 0.494mg 0.021mg 0%
Valine 0.42mg 0.021mg 0%
Histidine 0.213mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Fruit preserves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Matzo
6%
Fruit preserves
Minerals Daily Need Coverage Score
51%
Matzo
10%
Fruit preserves

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 48.21g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 0.216g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.