Matzo vs. Lentil — In-Depth Nutrition Comparison
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What are the differences between matzo and lentil?
- Matzo is higher in selenium, vitamin B1, vitamin B3, vitamin B2, and manganese, yet lentil is higher in folate, copper, fiber, phosphorus, and potassium.
- Matzo's daily need coverage for selenium is 62% more.
- Matzo has 4 times more vitamin B2 than lentil. While matzo has 0.291mg of vitamin B2, lentil has only 0.073mg.
We used Crackers, matzo, plain and Lentils, mature seeds, cooked, boiled, without salt types in this article.
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 less SodiumSodium | -100% |
| Contains more ManganeseManganese | +31.6% |
| Contains more SeleniumSelenium | +1217.9% |
| Contains more MagnesiumMagnesium | +44% |
| Contains more CalciumCalcium | +46.2% |
| Contains more PotassiumPotassium | +229.5% |
| Contains more CopperCopper | +318.3% |
| Contains more ZincZinc | +86.8% |
| Contains more PhosphorusPhosphorus | +102.2% |
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 | +129% |
| Contains more Vitamin B2Vitamin B2 | +298.6% |
| Contains more Vitamin B3Vitamin B3 | +267.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +83.3% |
| Contains more Vitamin B5Vitamin B5 | +44% |
| Contains more Vitamin B6Vitamin B6 | +54.8% |
| Contains more Vitamin KVitamin K | +466.7% |
| Contains more FolateFolate | +964.7% |
| Contains more CholineCholine | +202.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 2.8µg | 62% |
| Folate | 17µg | 181µg | 41% |
| Carbs | 83.7g | 20.13g | 21% |
| Copper | 0.06mg | 0.251mg | 21% |
| Fiber | 3g | 7.9g | 20% |
| Vitamin B1 | 0.387mg | 0.169mg | 18% |
| Vitamin B3 | 3.892mg | 1.06mg | 18% |
| Vitamin B2 | 0.291mg | 0.073mg | 17% |
| Calories | 395kcal | 116kcal | 14% |
| Phosphorus | 89mg | 180mg | 13% |
| Potassium | 112mg | 369mg | 8% |
| Manganese | 0.65mg | 0.494mg | 7% |
| Vitamin B6 | 0.115mg | 0.178mg | 5% |
| Zinc | 0.68mg | 1.27mg | 5% |
| Choline | 10.8mg | 32.7mg | 4% |
| Vitamin B5 | 0.443mg | 0.638mg | 4% |
| Polyunsaturated fat | 0.603g | 0.175g | 3% |
| Magnesium | 25mg | 36mg | 3% |
| Iron | 3.16mg | 3.33mg | 2% |
| Protein | 10g | 9.02g | 2% |
| Fats | 1.4g | 0.38g | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Saturated fat | 0.226g | 0.053g | 1% |
| Vitamin K | 0.3µg | 1.7µg | 1% |
| Calcium | 13mg | 19mg | 1% |
| Net carbs | 80.7g | 12.23g | N/A |
| Sugar | 0.29g | 1.8g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0.11mg | 0% |
| Monounsaturated fat | 0.127g | 0.064g | 0% |
| Tryptophan | 0.116mg | 0.081mg | 0% |
| Threonine | 0.267mg | 0.323mg | 0% |
| Isoleucine | 0.371mg | 0.39mg | 0% |
| Leucine | 0.692mg | 0.654mg | 0% |
| Lysine | 0.193mg | 0.63mg | 0% |
| Methionine | 0.176mg | 0.077mg | 0% |
| Phenylalanine | 0.494mg | 0.445mg | 0% |
| Valine | 0.42mg | 0.448mg | 0% |
| Histidine | 0.213mg | 0.254mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +268.4% |
| Contains more CarbsCarbs | +315.8% |
| Contains more WaterWater | +1519.5% |
| Contains more OtherOther | +38.3% |
~equal in
Protein
~9.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +98.4% |
| Contains more Poly. FatPolyunsaturated fat | +244.6% |
| Contains less Sat. FatSaturated fat | -76.5% |
