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  6. Matzo vs. Millet flour

Matzo vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between Matzo and Millet flour

  • Matzo is richer in Vitamin B2, yet Millet flour is richer in Copper, Phosphorus, Magnesium, Vitamin B6, Zinc, Vitamin B5, Manganese, Vitamin B3, and Iron.
  • Daily need coverage for Copper from Millet flour is 53% higher.
  • Matzo contains 4 times more Vitamin B2 than Millet flour. Matzo contains 0.291mg of Vitamin B2, while Millet flour contains 0.073mg.

Food types used in this article are Crackers, matzo, plain and Millet flour.

Infographic

Matzo vs Millet flour 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
2
:
8
Millet flour
Millet flour
Contains less Sodium -100%
Contains more Selenium +12.8%
Contains more Iron +24.7%
Contains more Magnesium +376%
Contains more Phosphorus +220.2%
Contains more Potassium +100%
Contains more Zinc +286.8%
Contains more Copper +791.7%
Contains more Manganese +54.2%
Equal in Calcium - 14
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Millet flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 148% 85% 123% 20% 1% 72% 179% 131% 179%
Contains less Sodium -100%
Contains more Selenium +12.8%
Contains more Iron +24.7%
Contains more Magnesium +376%
Contains more Phosphorus +220.2%
Contains more Potassium +100%
Contains more Zinc +286.8%
Contains more Copper +791.7%
Contains more Manganese +54.2%
Equal in Calcium - 14

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
4
:
7
Millet flour
Millet flour
Contains more Vitamin B2 +298.6%
Contains more Vitamin E +83.3%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +223.5%
Contains more Folate +147.1%
Contains more Vitamin K +166.7%
Equal in Vitamin B1 - 0.413
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Millet flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 104% 17% 113% 77% 86% 32% 0% 2%
Contains more Vitamin B2 +298.6%
Contains more Vitamin E +83.3%
Contains more Vitamin B3 +54.7%
Contains more Vitamin B5 +186%
Contains more Vitamin B6 +223.5%
Contains more Folate +147.1%
Contains more Vitamin K +166.7%
Equal in Vitamin B1 - 0.413

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
:
4
Millet flour
Millet flour
Contains more Carbs +11.4%
Contains more Fats +203.6%
Contains more Water +101.6%
Contains more Other +101.7%
Equal in Protein - 10.75
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Millet flour
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more Carbs +11.4%
Contains more Fats +203.6%
Contains more Water +101.6%
Contains more Other +101.7%
Equal in Protein - 10.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Millet flour
Millet flour
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +627.6%
Contains more Polyunsaturated fat +334.2%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Millet flour
13% 23% 64%
Saturated Fat: 0.536 g
Monounsaturated Fat: 0.924 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -57.8%
Contains more Monounsaturated Fat +627.6%
Contains more Polyunsaturated fat +334.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Millet flour Opinion
Net carbs 80.7g 71.62g Matzo
Protein 10g 10.75g Millet flour
Fats 1.4g 4.25g Millet flour
Carbs 83.7g 75.12g Matzo
Calories 395kcal 382kcal Matzo
Starch 69.88g Millet flour
Sugar 0.29g 1.66g Matzo
Fiber 3g 3.5g Millet flour
Calcium 13mg 14mg Millet flour
Iron 3.16mg 3.94mg Millet flour
Magnesium 25mg 119mg Millet flour
Phosphorus 89mg 285mg Millet flour
Potassium 112mg 224mg Millet flour
Sodium 0mg 4mg Matzo
Zinc 0.68mg 2.63mg Millet flour
Copper 0.06mg 0.535mg Millet flour
Manganese 0.65mg 1.002mg Millet flour
Selenium 36.9µg 32.7µg Matzo
Vitamin E 0.06mg 0.11mg Millet flour
Vitamin B1 0.387mg 0.413mg Millet flour
Vitamin B2 0.291mg 0.073mg Matzo
Vitamin B3 3.892mg 6.02mg Millet flour
Vitamin B5 0.443mg 1.267mg Millet flour
Vitamin B6 0.115mg 0.372mg Millet flour
Folate 17µg 42µg Millet flour
Vitamin K 0.3µg 0.8µg Millet flour
Tryptophan 0.116mg 0.17mg Millet flour
Threonine 0.267mg 0.354mg Millet flour
Isoleucine 0.371mg 0.473mg Millet flour
Leucine 0.692mg 1.537mg Millet flour
Lysine 0.193mg 0.144mg Matzo
Methionine 0.176mg 0.319mg Millet flour
Phenylalanine 0.494mg 0.675mg Millet flour
Valine 0.42mg 0.584mg Millet flour
Histidine 0.213mg 0.257mg Millet flour
Trans Fat 0.002g Matzo
Saturated Fat 0.226g 0.536g Matzo
Monounsaturated Fat 0.127g 0.924g Millet flour
Polyunsaturated fat 0.603g 2.618g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour
Omega-3 - ALA 0.044g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Millet flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Matzo
36%
Millet flour
Minerals Daily Need Coverage Score
51%
Matzo
94%
Millet flour

Comparison summary

Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.31g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 70)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.