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  6. Matzo vs. Mandarin orange

Matzo vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between matzo and mandarin oranges

  • Matzo is higher in selenium, iron, vitamin B1, manganese, vitamin B3, vitamin B2, phosphorus, and zinc, yet mandarin oranges are higher in vitamin C and vitamin A.
  • Matzo covers your daily selenium needs 67% more than mandarin oranges.
  • Matzo contains 21 times more iron than mandarin oranges. While matzo contains 3.16mg of iron, mandarin oranges contain only 0.15mg.

Food varieties used in this article are Crackers, matzo, plain and Tangerines, (mandarin oranges), raw.

Infographic

Matzo vs Mandarin orange 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
8
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +108.3%
Contains more IronIron +2006.7%
Contains more CopperCopper +42.9%
Contains more ZincZinc +871.4%
Contains more PhosphorusPhosphorus +345%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1566.7%
Contains more SeleniumSelenium +36800%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +48.2%

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.
Matzo
Matzo
6
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B1Vitamin B1 +567.2%
Contains more Vitamin B2Vitamin B2 +708.3%
Contains more Vitamin B3Vitamin B3 +935.1%
Contains more Vitamin B5Vitamin B5 +105.1%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Matzo Mandarin orange DV% diff.
Selenium 36.9µg 0.1µg 67%
Iron 3.16mg 0.15mg 38%
Vitamin C 0mg 26.7mg 30%
Vitamin B1 0.387mg 0.058mg 27%
Manganese 0.65mg 0.039mg 27%
Carbs 83.7g 13.34g 23%
Vitamin B3 3.892mg 0.376mg 22%
Vitamin B2 0.291mg 0.036mg 20%
Protein 10g 0.81g 18%
Calories 395kcal 53kcal 17%
Phosphorus 89mg 20mg 10%
Zinc 0.68mg 0.07mg 6%
Vitamin B5 0.443mg 0.216mg 5%
Fiber 3g 1.8g 5%
Polyunsaturated fat 0.603g 0.065g 4%
Vitamin A 0µg 34µg 4%
Fructose 2.4g 3%
Magnesium 25mg 12mg 3%
Vitamin B6 0.115mg 0.078mg 3%
Copper 0.06mg 0.042mg 2%
Potassium 112mg 166mg 2%
Calcium 13mg 37mg 2%
Fats 1.4g 0.31g 2%
Saturated fat 0.226g 0.039g 1%
Vitamin E 0.06mg 0.2mg 1%
Net carbs 80.7g 11.54g N/A
Sugar 0.29g 10.58g N/A
Sodium 0mg 2mg 0%
Vitamin K 0.3µg 0µg 0%
Folate 17µg 16µg 0%
Choline 10.8mg 10.2mg 0%
Monounsaturated fat 0.127g 0.06g 0%
Tryptophan 0.116mg 0.002mg 0%
Threonine 0.267mg 0.016mg 0%
Isoleucine 0.371mg 0.017mg 0%
Leucine 0.692mg 0.028mg 0%
Lysine 0.193mg 0.032mg 0%
Methionine 0.176mg 0.002mg 0%
Phenylalanine 0.494mg 0.018mg 0%
Valine 0.42mg 0.021mg 0%
Histidine 0.213mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
4
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +1134.6%
Contains more FatsFats +351.6%
Contains more CarbsCarbs +527.4%
Contains more OtherOther +62.2%
Contains more WaterWater +1880.7%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +111.7%
Contains more Poly. FatPolyunsaturated fat +827.7%
Contains less Sat. FatSaturated fat -82.7%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.