Matzo vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between matzo and kiwi
- Matzo is higher in selenium, iron, vitamin B1, manganese, vitamin B3, vitamin B2, and phosphorus, yet kiwi is higher in vitamin C, vitamin K, and vitamin E.
- Kiwi covers your daily vitamin C needs 103% more than matzo.
- Matzo contains 185 times more selenium than kiwi. While matzo contains 36.9µg of selenium, kiwi contains only 0.2µg.
Food varieties used in this article are Crackers, matzo, plain and Kiwifruit, green, raw.
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.
| Contains more MagnesiumMagnesium | +47.1% |
| Contains more IronIron | +919.4% |
| Contains more ZincZinc | +385.7% |
| Contains more PhosphorusPhosphorus | +161.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +563.3% |
| Contains more SeleniumSelenium | +18350% |
| Contains more CalciumCalcium | +161.5% |
| Contains more PotassiumPotassium | +178.6% |
| Contains more CopperCopper | +116.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +1333.3% |
| Contains more Vitamin B2Vitamin B2 | +1064% |
| Contains more Vitamin B3Vitamin B3 | +1041.3% |
| Contains more Vitamin B5Vitamin B5 | +142.1% |
| Contains more Vitamin B6Vitamin B6 | +82.5% |
| Contains more CholineCholine | +38.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2333.3% |
| Contains more Vitamin KVitamin K | +13333.3% |
| Contains more FolateFolate | +47.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Selenium | 36.9µg | 0.2µg | 67% |
| Iron | 3.16mg | 0.31mg | 36% |
| Vitamin K | 0.3µg | 40.3µg | 33% |
| Vitamin B1 | 0.387mg | 0.027mg | 30% |
| Manganese | 0.65mg | 0.098mg | 24% |
| Carbs | 83.7g | 14.66g | 23% |
| Vitamin B3 | 3.892mg | 0.341mg | 22% |
| Vitamin B2 | 0.291mg | 0.025mg | 20% |
| Protein | 10g | 1.14g | 18% |
| Calories | 395kcal | 61kcal | 17% |
| Vitamin E | 0.06mg | 1.46mg | 9% |
| Phosphorus | 89mg | 34mg | 8% |
| Copper | 0.06mg | 0.13mg | 8% |
| Potassium | 112mg | 312mg | 6% |
| Fructose | 4.35g | 5% | |
| Vitamin B5 | 0.443mg | 0.183mg | 5% |
| Zinc | 0.68mg | 0.14mg | 5% |
| Vitamin B6 | 0.115mg | 0.063mg | 4% |
| Polyunsaturated fat | 0.603g | 0.287g | 2% |
| Folate | 17µg | 25µg | 2% |
| Magnesium | 25mg | 17mg | 2% |
| Calcium | 13mg | 34mg | 2% |
| Saturated fat | 0.226g | 0.029g | 1% |
| Fats | 1.4g | 0.52g | 1% |
| Choline | 10.8mg | 7.8mg | 1% |
| Net carbs | 80.7g | 11.66g | N/A |
| Sugar | 0.29g | 8.99g | N/A |
| Fiber | 3g | 3g | 0% |
| Sodium | 0mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Monounsaturated fat | 0.127g | 0.047g | 0% |
| Tryptophan | 0.116mg | 0.015mg | 0% |
| Threonine | 0.267mg | 0.047mg | 0% |
| Isoleucine | 0.371mg | 0.051mg | 0% |
| Leucine | 0.692mg | 0.066mg | 0% |
| Lysine | 0.193mg | 0.061mg | 0% |
| Methionine | 0.176mg | 0.024mg | 0% |
| Phenylalanine | 0.494mg | 0.044mg | 0% |
| Valine | 0.42mg | 0.057mg | 0% |
| Histidine | 0.213mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +777.2% |
| Contains more FatsFats | +169.2% |
| Contains more CarbsCarbs | +470.9% |
| Contains more WaterWater | +1831.9% |
~equal in
Other
~0.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +170.2% |
| Contains more Poly. FatPolyunsaturated fat | +110.1% |
| Contains less Sat. FatSaturated fat | -87.2% |
