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  6. Matzo vs. Melba toast

Matzo vs. Melba toast — In-Depth Nutrition Comparison

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What are the differences between Matzo and Melba toast?

  • Melba toast is richer than Matzo in Folate, Copper, Manganese, Phosphorus, Fiber, Zinc, Magnesium, Calcium, and Iron.
  • Melba toast's daily need coverage for Folate is 27% more.

We used Crackers, matzo, plain and Crackers, melba toast, plain types in this article.

Infographic

Matzo vs Melba toast 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
1
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 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +615.4%
Contains more PotassiumPotassium +80.4%
Contains more IronIron +17.1%
Contains more CopperCopper +381.7%
Contains more ZincZinc +195.6%
Contains more PhosphorusPhosphorus +120.2%
Contains more ManganeseManganese +73.8%
~equal in Selenium ~34.8µg

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
1
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 0% 0% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
Contains more Vitamin B6Vitamin B6 +17.3%
Contains more Vitamin EVitamin E +616.7%
Contains more Vitamin B5Vitamin B5 +56.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +629.4%
Contains more CholineCholine +83.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.413mg
~equal in Vitamin B2 ~0.273mg
~equal in Vitamin B3 ~4.113mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Contains more ProteinProtein +21%
Contains more FatsFats +128.6%
Contains more WaterWater +18.6%
Contains more OtherOther +400%
~equal in Carbs ~76.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.226 g
Monounsaturated Fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
18% 31% 51%
Saturated Fat: Sat. Fat 0.445 g
Monounsaturated Fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
Contains less Sat. FatSaturated Fat -49.2%
Contains more Mono. FatMonounsaturated Fat +515.7%
Contains more Poly. FatPolyunsaturated fat +112.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Melba toast
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Matzo Melba toast Opinion
Calories 395kcal 390kcal Matzo
Protein 10g 12.1g Melba toast
Fats 1.4g 3.2g Melba toast
Net carbs 80.7g 70.3g Matzo
Carbs 83.7g 76.6g Matzo
Magnesium 25mg 59mg Melba toast
Calcium 13mg 93mg Melba toast
Potassium 112mg 202mg Melba toast
Iron 3.16mg 3.7mg Melba toast
Sugar 0.29g 0.94g Matzo
Fiber 3g 6.3g Melba toast
Copper 0.06mg 0.289mg Melba toast
Zinc 0.68mg 2.01mg Melba toast
Phosphorus 89mg 196mg Melba toast
Sodium 0mg 598mg Matzo
Vitamin E 0.06mg 0.43mg Melba toast
Manganese 0.65mg 1.13mg Melba toast
Selenium 36.9µg 34.8µg Matzo
Vitamin B1 0.387mg 0.413mg Melba toast
Vitamin B2 0.291mg 0.273mg Matzo
Vitamin B3 3.892mg 4.113mg Melba toast
Vitamin B5 0.443mg 0.693mg Melba toast
Vitamin B6 0.115mg 0.098mg Matzo
Vitamin K 0.3µg 0.9µg Melba toast
Folate 17µg 124µg Melba toast
Choline 10.8mg 19.8mg Melba toast
Saturated Fat 0.226g 0.445g Matzo
Monounsaturated Fat 0.127g 0.782g Melba toast
Polyunsaturated fat 0.603g 1.282g Melba toast
Tryptophan 0.116mg 0.14mg Melba toast
Threonine 0.267mg 0.342mg Melba toast
Isoleucine 0.371mg 0.462mg Melba toast
Leucine 0.692mg 0.844mg Melba toast
Lysine 0.193mg 0.28mg Melba toast
Methionine 0.176mg 0.214mg Melba toast
Phenylalanine 0.494mg 0.596mg Melba toast
Valine 0.42mg 0.52mg Melba toast
Histidine 0.213mg 0.261mg Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Melba toast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Matzo
32%
Melba toast
Minerals Daily Need Coverage Score
51%
Matzo
88%
Melba toast

Comparison summary

Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is richer in vitamins?
Melba toast
Melba toast is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/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.