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  6. Matzo vs. True morels

Matzo vs. True morels — In-Depth Nutrition Comparison

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What are the differences between matzo and true morels?

  • Matzo is higher in selenium, vitamin B1, vitamin B3, and vitamin B2, yet true morels are higher in iron, copper, vitamin D, phosphorus, zinc, and potassium.
  • True morels' daily need coverage for iron is 113% more.
  • Matzo has 17 times more selenium than true morels. While matzo has 36.9µg of selenium, true morels have only 2.2µg.

We used Crackers, matzo, plain and Mushrooms, morel, raw types in this article.

Infographic

Matzo vs True morels 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
3
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 14% 13% 36% 457% 208% 55% 83% 2.7% 77% 12%
Contains more MagnesiumMagnesium +31.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1577.3%
Contains more CalciumCalcium +230.8%
Contains more PotassiumPotassium +267%
Contains more IronIron +285.4%
Contains more CopperCopper +941.7%
Contains more ZincZinc +198.5%
Contains more PhosphorusPhosphorus +118%
~equal in Manganese ~0.587mg

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
7
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% 0% 77% 17% 47% 42% 26% 31% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +460.9%
Contains more Vitamin B2Vitamin B2 +42%
Contains more Vitamin B3Vitamin B3 +72.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.9%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +18.3%
~equal in Vitamin C ~mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.44mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Matzo True morels DV% diff.
Iron 3.16mg 12.18mg 113%
Selenium 36.9µg 2.2µg 63%
Copper 0.06mg 0.625mg 63%
Vitamin B1 0.387mg 0.069mg 27%
Carbs 83.7g 5.1g 26%
Vitamin D 0IU 206IU 26%
Vitamin D 0µg 5.1µg 26%
Calories 395kcal 31kcal 18%
Phosphorus 89mg 194mg 15%
Protein 10g 3.12g 14%
Zinc 0.68mg 2.03mg 12%
Vitamin B3 3.892mg 2.252mg 10%
Potassium 112mg 411mg 9%
Vitamin B2 0.291mg 0.205mg 7%
Manganese 0.65mg 0.587mg 3%
Calcium 13mg 43mg 3%
Vitamin B6 0.115mg 0.136mg 2%
Choline 10.8mg 2%
Folate 17µg 9µg 2%
Fiber 3g 2.8g 1%
Polyunsaturated fat 0.603g 0.433g 1%
Sodium 0mg 21mg 1%
Saturated fat 0.226g 0.065g 1%
Fats 1.4g 0.57g 1%
Magnesium 25mg 19mg 1%
Net carbs 80.7g 2.3g N/A
Sugar 0.29g 0.6g N/A
Vitamin E 0.06mg 0%
Vitamin B5 0.443mg 0.44mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.127g 0.052g 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
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% 5% 90%
Protein: 3.12 g
Fats: 0.57 g
Carbs: 5.1 g
Water: 89.61 g
Other: 1.6 g
Contains more ProteinProtein +220.5%
Contains more FatsFats +145.6%
Contains more CarbsCarbs +1541.2%
Contains more WaterWater +1984%
Contains more OtherOther +166.7%

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
12% 9% 79%
Saturated fat: Sat. Fat 0.065 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains more Mono. FatMonounsaturated fat +144.2%
Contains more Poly. FatPolyunsaturated fat +39.3%
Contains less Sat. FatSaturated fat -71.2%

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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. True morels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168423/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.