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Matzo vs. Keebler Oatmeal Cookies — In-Depth Nutrition Comparison

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Differences between matzo and keebler Oatmeal Cookies

  • Matzo has more vitamin B3, iron, vitamin B2, phosphorus, vitamin B1, and vitamin B6, while keebler Oatmeal Cookies have more fiber and folate.
  • Keebler Oatmeal Cookies' daily need coverage for saturated fat is 30% higher.
  • Keebler Oatmeal Cookies contain 12 times less vitamin B6 than matzo. Matzo contains 0.115mg of vitamin B6, while keebler Oatmeal Cookies contain 0.01mg.
  • The amount of saturated fat in matzo is lower.

The food types used in this comparison are Crackers, matzo, plain and KEEBLER, Oatmeal Cookies.

Infographic

Matzo vs Keebler Oatmeal Cookies 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
9
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 4.3% 0% 11% 79% 0% 5.5% 12% 42% 0% 0%
Contains more MagnesiumMagnesium +316.7%
Contains more CalciumCalcium +∞%
Contains more IronIron +50.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +217.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~123mg

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
8
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 0% 0% 0% 0% 73% 37% 32% 0% 2.3% 0% 0% 29% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.4%
Contains more Vitamin B2Vitamin B2 +81.9%
Contains more Vitamin B3Vitamin B3 +128.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1050%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +129.4%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
7% 20% 68% 4%
Protein: 7.1 g
Fats: 20.1 g
Carbs: 67.7 g
Water: 4 g
Other: 1.1 g
Contains more ProteinProtein +40.8%
Contains more CarbsCarbs +23.6%
Contains more FatsFats +1335.7%
Contains more OtherOther +83.3%
~equal in Water ~4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
34% 26% 40%
Saturated fat: Sat. Fat 6.3 g
Monounsaturated fat: Mono. Fat 4.9 g
Polyunsaturated fat: Poly. Fat 7.5 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +3758.3%
Contains more Poly. FatPolyunsaturated fat +1143.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Keebler Oatmeal Cookies DV% diff.
Selenium 36.9µg 67%
Polyunsaturated fat 0.603g 7.5g 46%
Fats 1.4g 20.1g 29%
Saturated fat 0.226g 6.3g 28%
Manganese 0.65mg 28%
Vitamin B3 3.892mg 1.7mg 14%
Sodium 0mg 325mg 14%
Iron 3.16mg 2.1mg 13%
Monounsaturated fat 0.127g 4.9g 12%
Vitamin B2 0.291mg 0.16mg 10%
Vitamin B5 0.443mg 9%
Phosphorus 89mg 28mg 9%
Vitamin B1 0.387mg 0.29mg 8%
Vitamin B6 0.115mg 0.01mg 8%
Copper 0.06mg 7%
Fiber 3g 4.5g 6%
Folate 17µg 39µg 6%
Protein 10g 7.1g 6%
Magnesium 25mg 6mg 5%
Carbs 83.7g 67.7g 5%
Calories 395kcal 478kcal 4%
Zinc 0.68mg 0.2mg 4%
Choline 10.8mg 2%
Calcium 13mg 1%
Net carbs 80.7g 63.2g N/A
Potassium 112mg 123mg 0%
Sugar 0.29g 30.9g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.27g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Keebler Oatmeal Cookies
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
13%
Keebler Oatmeal Cookies
Minerals Daily Need Coverage Score
51%
Matzo
15%
Keebler Oatmeal Cookies

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 30.61g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 325mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 6.074g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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

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.