Matzo vs. Naan — In-Depth Nutrition Comparison
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The main differences between matzo and naan
- Matzo is richer in selenium, iron, vitamin B1, and vitamin B2, yet naan is richer in manganese, phosphorus, copper, and magnesium.
- Daily need coverage for selenium for matzo is 46% higher.
- Matzo contains 2 times more vitamin B1 than naan. Matzo contains 0.387mg of vitamin B1, while naan contains 0.176mg.
- Matzo contains less saturated fat.
Food types used in this article are Crackers, matzo, plain and Bread, naan, whole wheat, commercially prepared, refrigerated.
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 IronIron | +82.7% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +223.7% |
| Contains more MagnesiumMagnesium | +172% |
| Contains more CalciumCalcium | +353.8% |
| Contains more PotassiumPotassium | +65.2% |
| Contains more CopperCopper | +163.3% |
| Contains more ZincZinc | +82.4% |
| Contains more PhosphorusPhosphorus | +111.2% |
| Contains more ManganeseManganese | +115.4% |
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 B1Vitamin B1 | +119.9% |
| Contains more Vitamin B2Vitamin B2 | +61.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2100% |
| Contains more Vitamin B6Vitamin B6 | +11.3% |
| Contains more Vitamin KVitamin K | +1000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 11.4µg | 46% |
| Manganese | 0.65mg | 1.4mg | 33% |
| Sodium | 0mg | 467mg | 20% |
| Iron | 3.16mg | 1.73mg | 18% |
| Vitamin B1 | 0.387mg | 0.176mg | 18% |
| Starch | 36g | 15% | |
| Phosphorus | 89mg | 188mg | 14% |
| Saturated fat | 0.226g | 2.907g | 12% |
| Carbs | 83.7g | 46.21g | 12% |
| Copper | 0.06mg | 0.158mg | 11% |
| Magnesium | 25mg | 68mg | 10% |
| Vitamin B5 | 0.443mg | 9% | |
| Vitamin B2 | 0.291mg | 0.18mg | 9% |
| Vitamin E | 0.06mg | 1.32mg | 8% |
| Fats | 1.4g | 6.7g | 8% |
| Fiber | 3g | 4.8g | 7% |
| Monounsaturated fat | 0.127g | 1.946g | 5% |
| Calories | 395kcal | 286kcal | 5% |
| Calcium | 13mg | 59mg | 5% |
| Zinc | 0.68mg | 1.24mg | 5% |
| Polyunsaturated fat | 0.603g | 1.258g | 4% |
| Vitamin K | 0.3µg | 3.3µg | 3% |
| Potassium | 112mg | 185mg | 2% |
| Vitamin B3 | 3.892mg | 3.58mg | 2% |
| Fructose | 0.8g | 1% | |
| Vitamin B6 | 0.115mg | 0.128mg | 1% |
| Protein | 10g | 10.2g | 0% |
| Net carbs | 80.7g | 41.41g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.29g | 3.4g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Folate | 17µg | 16µg | 0% |
| Choline | 10.8mg | 10.1mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +81.1% |
| Contains more FatsFats | +378.6% |
| Contains more WaterWater | +711.6% |
| Contains more OtherOther | +231.7% |
~equal in
Protein
~10.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.2% |
| Contains more Mono. FatMonounsaturated fat | +1432.3% |
| Contains more Poly. FatPolyunsaturated fat | +108.6% |
