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  6. Matzo vs. Jerusalem artichoke

Matzo vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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Summary of differences between matzo and jerusalem artichoke

  • Matzo has more selenium, manganese, vitamin B2, vitamin B3, vitamin B1, fiber, and zinc; however, jerusalem artichoke is higher in potassium and copper.
  • Matzo covers your daily need for selenium, 66% more than jerusalem artichoke.
  • Matzo has 11 times more manganese than jerusalem artichoke. While matzo has 0.65mg of manganese, jerusalem artichoke has only 0.06mg.

These are the specific foods used in this comparison Crackers, matzo, plain and Jerusalem-artichokes, raw.

Infographic

Matzo vs Jerusalem artichoke 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
6
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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +47.1%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +14.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +983.3%
Contains more SeleniumSelenium +5171.4%
Contains more PotassiumPotassium +283%
Contains more CopperCopper +133.3%
~equal in Calcium ~14mg
~equal in Iron ~3.4mg

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
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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B2Vitamin B2 +385%
Contains more Vitamin B3Vitamin B3 +199.4%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +30.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +216.7%
Contains more CholineCholine +177.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Jerusalem artichoke DV% diff.
Selenium 36.9µg 0.7µg 66%
Manganese 0.65mg 0.06mg 26%
Carbs 83.7g 17.44g 22%
Vitamin B2 0.291mg 0.06mg 18%
Calories 395kcal 73kcal 16%
Vitamin B3 3.892mg 1.3mg 16%
Protein 10g 2g 16%
Vitamin B1 0.387mg 0.2mg 16%
Potassium 112mg 429mg 9%
Copper 0.06mg 0.14mg 9%
Fiber 3g 1.6g 6%
Zinc 0.68mg 0.12mg 5%
Vitamin C 0mg 4mg 4%
Polyunsaturated fat 0.603g 0.001g 4%
Choline 10.8mg 30mg 3%
Iron 3.16mg 3.4mg 3%
Vitamin B6 0.115mg 0.077mg 3%
Magnesium 25mg 17mg 2%
Fats 1.4g 0.01g 2%
Phosphorus 89mg 78mg 2%
Vitamin E 0.06mg 0.19mg 1%
Folate 17µg 13µg 1%
Saturated fat 0.226g 0g 1%
Vitamin B5 0.443mg 0.397mg 1%
Net carbs 80.7g 15.84g N/A
Calcium 13mg 14mg 0%
Sugar 0.29g 9.6g N/A
Sodium 0mg 4mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0.1µg 0%
Monounsaturated fat 0.127g 0.004g 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +400%
Contains more FatsFats +13900%
Contains more CarbsCarbs +379.9%
Contains more WaterWater +1714.2%
Contains more OtherOther +323.3%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +3075%
Contains more Poly. FatPolyunsaturated fat +60200%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.