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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

Matzo vs Corn raw 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
6
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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%
~equal in Copper ~0.054mg
~equal in Phosphorus ~89mg

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
4
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
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
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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
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.
Matzo Corn raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Matzo Corn raw 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?

ok
ok
is better in case of low diet
Matzo Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
Minerals Daily Need Coverage Score
51%
Matzo
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 5.97g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 0.099g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 52)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.2)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.