Matzo vs. Corn raw — In-Depth Nutrition Comparison
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The main differences between matzo and corn raw
- Matzo is richer in selenium, iron, manganese, vitamin B1, vitamin B2, and vitamin B3, yet corn raw is richer in vitamin C, folate, and vitamin B5.
- Daily need coverage for selenium for matzo is 66% higher.
- Matzo contains 6 times more iron than corn raw. Matzo contains 3.16mg of iron, while corn raw contains 0.52mg.
Food types used in this article are Crackers, matzo, plain and Corn, sweet, yellow, 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 CalciumCalcium | +550% |
| Contains more IronIron | +507.7% |
| Contains more ZincZinc | +47.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +298.8% |
| Contains more SeleniumSelenium | +6050% |
| Contains more MagnesiumMagnesium | +48% |
| Contains more PotassiumPotassium | +141.1% |
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 | +149.7% |
| Contains more Vitamin B2Vitamin B2 | +429.1% |
| Contains more Vitamin B3Vitamin B3 | +119.9% |
| Contains more Vitamin B6Vitamin B6 | +23.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B5Vitamin B5 | +61.9% |
| Contains more FolateFolate | +147.1% |
| Contains more CholineCholine | +113% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +205.8% |
| Contains more CarbsCarbs | +347.6% |
| Contains more WaterWater | +1668.6% |
~equal in
Fats
~1.35g
~equal in
Other
~0.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.5% |
| Contains more Poly. FatPolyunsaturated fat | +23.8% |
| Contains more Mono. FatMonounsaturated fat | +240.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 36.9µg | 0.6µg | 66% |
| Iron | 3.16mg | 0.52mg | 33% |
| Carbs | 83.7g | 18.7g | 22% |
| Manganese | 0.65mg | 0.163mg | 21% |
| Vitamin B1 | 0.387mg | 0.155mg | 19% |
| Vitamin B2 | 0.291mg | 0.055mg | 18% |
| Calories | 395kcal | 86kcal | 15% |
| Vitamin B3 | 3.892mg | 1.77mg | 13% |
| Protein | 10g | 3.27g | 13% |
| Vitamin C | 0mg | 6.8mg | 8% |
| Folate | 17µg | 42µg | 6% |
| Potassium | 112mg | 270mg | 5% |
| Vitamin B5 | 0.443mg | 0.717mg | 5% |
| Fiber | 3g | 2g | 4% |
| Magnesium | 25mg | 37mg | 3% |
| Vitamin B6 | 0.115mg | 0.093mg | 2% |
| Fructose | 1.94g | 2% | |
| Zinc | 0.68mg | 0.46mg | 2% |
| Starch | 5.7g | 2% | |
| Choline | 10.8mg | 23mg | 2% |
| Polyunsaturated fat | 0.603g | 0.487g | 1% |
| Monounsaturated fat | 0.127g | 0.432g | 1% |
| Calcium | 13mg | 2mg | 1% |
| Vitamin A | 0µg | 9µg | 1% |
| Sodium | 0mg | 15mg | 1% |
| Copper | 0.06mg | 0.054mg | 1% |
| Fats | 1.4g | 1.35g | 0% |
| Net carbs | 80.7g | 16.7g | N/A |
| Sugar | 0.29g | 6.26g | N/A |
| Phosphorus | 89mg | 89mg | 0% |
| Vitamin E | 0.06mg | 0.07mg | 0% |
| Vitamin K | 0.3µg | 0.3µg | 0% |
| Saturated fat | 0.226g | 0.325g | 0% |
| Tryptophan | 0.116mg | 0.023mg | 0% |
| Threonine | 0.267mg | 0.129mg | 0% |
| Isoleucine | 0.371mg | 0.129mg | 0% |
| Leucine | 0.692mg | 0.348mg | 0% |
| Lysine | 0.193mg | 0.137mg | 0% |
| Methionine | 0.176mg | 0.067mg | 0% |
| Phenylalanine | 0.494mg | 0.15mg | 0% |
| Valine | 0.42mg | 0.185mg | 0% |
| Histidine | 0.213mg | 0.089mg | 0% |
| Omega-3 - ALA | 0.014g | N/A | |
| Omega-6 - Linoleic acid | 0.468g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
51%
17%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 5.97g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 52)
Which food is cheaper?
Matzo is cheaper (difference - $1.2)
Which food is richer in minerals?
Matzo is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.