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  6. Matzo vs. Lentil soup

Matzo vs. Lentil soup — In-Depth Nutrition Comparison

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The main differences between matzo and lentil soup

  • Matzo is richer than lentil soup in selenium, vitamin B1, iron, manganese, vitamin B3, vitamin B2, and vitamin B5.
  • Daily need coverage for selenium for matzo is 67% higher.
  • Matzo contains 7 times more vitamin B3 than lentil soup. Matzo contains 3.892mg of vitamin B3, while lentil soup contains 0.545mg.

Food types used in this article are Crackers, matzo, plain and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Matzo vs Lentil soup 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
7
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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +177.8%
Contains more IronIron +195.3%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +20.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +441.7%
Contains more SeleniumSelenium +12200%
Contains more CalciumCalcium +30.8%
Contains more PotassiumPotassium +28.6%
Contains more CopperCopper +16.7%

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
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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +452.9%
Contains more Vitamin B2Vitamin B2 +546.7%
Contains more Vitamin B3Vitamin B3 +614.1%
Contains more Vitamin B5Vitamin B5 +216.4%
Contains more Vitamin B6Vitamin B6 +27.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +17.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Matzo Lentil soup DV% diff.
Selenium 36.9µg 0.3µg 67%
Vitamin B1 0.387mg 0.07mg 26%
Iron 3.16mg 1.07mg 26%
Carbs 83.7g 8.16g 25%
Manganese 0.65mg 0.12mg 23%
Sodium 0mg 532mg 23%
Vitamin B3 3.892mg 0.545mg 21%
Vitamin B2 0.291mg 0.045mg 19%
Calories 395kcal 56kcal 17%
Protein 10g 3.74g 13%
Fiber 3g 12%
Vitamin B5 0.443mg 0.14mg 6%
Vitamin B12 0µg 0.12µg 5%
Magnesium 25mg 9mg 4%
Polyunsaturated fat 0.603g 0.13g 3%
Zinc 0.68mg 0.3mg 3%
Vitamin B6 0.115mg 0.09mg 2%
Phosphorus 89mg 74mg 2%
Choline 10.8mg 2%
Vitamin C 0mg 1.7mg 2%
Monounsaturated fat 0.127g 0.52g 1%
Saturated fat 0.226g 0.45g 1%
Folate 17µg 20µg 1%
Potassium 112mg 144mg 1%
Vitamin A 0µg 7µg 1%
Cholesterol 0mg 3mg 1%
Copper 0.06mg 0.07mg 1%
Fats 1.4g 1.12g 0%
Net carbs 80.7g 8.16g N/A
Calcium 13mg 17mg 0%
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +167.4%
Contains more FatsFats +25%
Contains more CarbsCarbs +925.7%
Contains more WaterWater +1894.2%
Contains more OtherOther +105%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -49.8%
Contains more Poly. FatPolyunsaturated fat +363.8%
Contains more Mono. FatMonounsaturated fat +309.4%

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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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.