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  6. Matzo vs. Mixed nuts

Matzo vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between matzo and mixed nuts

  • Mixed nuts are richer than matzo in copper, manganese, phosphorus, vitamin E, magnesium, zinc, vitamin B3, vitamin B6, and folate.
  • Daily need coverage for copper for mixed nuts is 94% higher.
  • Matzo contains less saturated fat.

Food types used in this article are Crackers, matzo, plain and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Matzo vs Mixed nuts 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
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +21.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +800%
Contains more PotassiumPotassium +464.3%
Contains more CopperCopper +1411.7%
Contains more ZincZinc +394.1%
Contains more PhosphorusPhosphorus +412.4%
Contains more ManganeseManganese +213.8%
~equal in Selenium ~33.9µg

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
2
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +104.8%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12933.3%
Contains more Vitamin B3Vitamin B3 +98.1%
Contains more Vitamin B5Vitamin B5 +157.3%
Contains more Vitamin B6Vitamin B6 +206.1%
Contains more Vitamin KVitamin K +1800%
Contains more FolateFolate +388.2%
Contains more CholineCholine +381.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Mixed nuts DV% diff.
Copper 0.06mg 0.907mg 94%
Polyunsaturated fat 0.603g 14.612g 93%
Fats 1.4g 53.95g 81%
Monounsaturated fat 0.127g 28.488g 71%
Manganese 0.65mg 2.04mg 60%
Vitamin E 0.06mg 7.82mg 52%
Phosphorus 89mg 456mg 52%
Magnesium 25mg 229mg 49%
Saturated fat 0.226g 8.711g 39%
Zinc 0.68mg 3.36mg 24%
Vitamin B3 3.892mg 7.709mg 24%
Carbs 83.7g 21.05g 21%
Protein 10g 20.04g 20%
Vitamin B6 0.115mg 0.352mg 18%
Vitamin B1 0.387mg 0.189mg 17%
Folate 17µg 83µg 17%
Fiber 3g 7g 16%
Potassium 112mg 632mg 15%
Vitamin B5 0.443mg 1.14mg 14%
Calories 395kcal 607kcal 11%
Calcium 13mg 117mg 10%
Iron 3.16mg 2.61mg 7%
Vitamin B2 0.291mg 0.196mg 7%
Choline 10.8mg 52mg 7%
Selenium 36.9µg 33.9µg 5%
Vitamin K 0.3µg 5.7µg 5%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 80.7g 14.05g N/A
Sugar 0.29g 4.15g N/A
Sodium 0mg 5mg 0%
Trans fat 0.055g N/A
Tryptophan 0.116mg 0.22mg 0%
Threonine 0.267mg 0.703mg 0%
Isoleucine 0.371mg 0.826mg 0%
Leucine 0.692mg 1.656mg 0%
Lysine 0.193mg 0.782mg 0%
Methionine 0.176mg 0.283mg 0%
Phenylalanine 0.494mg 1.182mg 0%
Valine 0.42mg 1.001mg 0%
Histidine 0.213mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +297.6%
Contains more WaterWater +106.7%
Contains more ProteinProtein +100.4%
Contains more FatsFats +3753.6%
Contains more OtherOther +380%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +22331.5%
Contains more Poly. FatPolyunsaturated fat +2323.2%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.