Matzo vs. Shiitake — In-Depth Nutrition Comparison
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A recap on differences between matzo and shiitake
- Matzo is higher in selenium, iron, vitamin B1, manganese, and vitamin B2, yet shiitake is higher in vitamin B5, vitamin B6, copper, and potassium.
- Matzo covers your daily selenium needs 57% more than shiitake.
- Matzo contains 26 times more vitamin B1 than shiitake. While matzo contains 0.387mg of vitamin B1, shiitake contains only 0.015mg.
Food varieties used in this article are Crackers, matzo, plain and Mushrooms, shiitake, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +550% |
| Contains more IronIron | +670.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +182.6% |
| Contains more SeleniumSelenium | +547.4% |
| Contains more PotassiumPotassium | +171.4% |
| Contains more CopperCopper | +136.7% |
| Contains more ZincZinc | +51.5% |
| Contains more PhosphorusPhosphorus | +25.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2480% |
| Contains more Vitamin B2Vitamin B2 | +34.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +30.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +238.6% |
| Contains more Vitamin B6Vitamin B6 | +154.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 5.7µg | 57% |
| Iron | 3.16mg | 0.41mg | 34% |
| Vitamin B1 | 0.387mg | 0.015mg | 31% |
| Carbs | 83.7g | 6.79g | 26% |
| Vitamin B5 | 0.443mg | 1.5mg | 21% |
| Manganese | 0.65mg | 0.23mg | 18% |
| Calories | 395kcal | 34kcal | 18% |
| Protein | 10g | 2.24g | 16% |
| Vitamin B6 | 0.115mg | 0.293mg | 14% |
| Copper | 0.06mg | 0.142mg | 9% |
| Potassium | 112mg | 304mg | 6% |
| Vitamin B2 | 0.291mg | 0.217mg | 6% |
| Polyunsaturated fat | 0.603g | 4% | |
| Zinc | 0.68mg | 1.03mg | 3% |
| Phosphorus | 89mg | 112mg | 3% |
| Fiber | 3g | 2.5g | 2% |
| Choline | 10.8mg | 2% | |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Calcium | 13mg | 2mg | 1% |
| Saturated fat | 0.226g | 1% | |
| Folate | 17µg | 13µg | 1% |
| Fats | 1.4g | 0.49g | 1% |
| Magnesium | 25mg | 20mg | 1% |
| Net carbs | 80.7g | 4.29g | N/A |
| Sugar | 0.29g | 2.38g | N/A |
| Sodium | 0mg | 9mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B3 | 3.892mg | 3.877mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Monounsaturated fat | 0.127g | 0% | |
| Tryptophan | 0.116mg | 0.011mg | 0% |
| Threonine | 0.267mg | 0.134mg | 0% |
| Isoleucine | 0.371mg | 0.111mg | 0% |
| Leucine | 0.692mg | 0.189mg | 0% |
| Lysine | 0.193mg | 0.134mg | 0% |
| Methionine | 0.176mg | 0.033mg | 0% |
| Phenylalanine | 0.494mg | 0.111mg | 0% |
| Valine | 0.42mg | 0.145mg | 0% |
| Histidine | 0.213mg | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +346.4% |
| Contains more FatsFats | +185.7% |
| Contains more CarbsCarbs | +1132.7% |
| Contains more WaterWater | +1987% |
| Contains more OtherOther | +23.3% |
