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  6. Matzo vs. Naan

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 from 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

Matzo vs Naan 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
:
7
Naan
Naan
Contains more Iron +82.7%
Contains less Sodium -100%
Contains more Selenium +223.7%
Contains more Calcium +353.8%
Contains more Magnesium +172%
Contains more Phosphorus +111.2%
Contains more Potassium +65.2%
Contains more Zinc +82.4%
Contains more Copper +163.3%
Contains more Manganese +115.4%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Naan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 65% 49% 81% 17% 61% 34% 53% 183% 63%
Contains more Iron +82.7%
Contains less Sodium -100%
Contains more Selenium +223.7%
Contains more Calcium +353.8%
Contains more Magnesium +172%
Contains more Phosphorus +111.2%
Contains more Potassium +65.2%
Contains more Zinc +82.4%
Contains more Copper +163.3%
Contains more Manganese +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.
Matzo
Matzo
5
:
4
Naan
Naan
Contains more Vitamin B1 +119.9%
Contains more Vitamin B2 +61.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2100%
Contains more Vitamin B6 +11.3%
Contains more Vitamin K +1000%
Equal in Vitamin B3 - 3.58
Equal in Folate - 16
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%
Naan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 27% 0% 0% 44% 42% 68% 0% 30% 12% 0% 9%
Contains more Vitamin B1 +119.9%
Contains more Vitamin B2 +61.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2100%
Contains more Vitamin B6 +11.3%
Contains more Vitamin K +1000%
Equal in Vitamin B3 - 3.58
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
:
4
Naan
Naan
Contains more Carbs +81.1%
Contains more Fats +378.6%
Contains more Water +711.6%
Contains more Other +231.7%
Equal in Protein - 10.2
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Naan
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 g
Contains more Carbs +81.1%
Contains more Fats +378.6%
Contains more Water +711.6%
Contains more Other +231.7%
Equal in Protein - 10.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Naan
Naan
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1432.3%
Contains more Polyunsaturated fat +108.6%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Naan
48% 32% 21%
Saturated Fat: 2.907 g
Monounsaturated Fat: 1.946 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +1432.3%
Contains more Polyunsaturated fat +108.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Naan
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Naan Opinion
Net carbs 80.7g 41.41g Matzo
Protein 10g 10.2g Naan
Fats 1.4g 6.7g Naan
Carbs 83.7g 46.21g Matzo
Calories 395kcal 286kcal Matzo
Starch 36g Naan
Fructose 0.8g Naan
Sugar 0.29g 3.4g Matzo
Fiber 3g 4.8g Naan
Calcium 13mg 59mg Naan
Iron 3.16mg 1.73mg Matzo
Magnesium 25mg 68mg Naan
Phosphorus 89mg 188mg Naan
Potassium 112mg 185mg Naan
Sodium 0mg 467mg Matzo
Zinc 0.68mg 1.24mg Naan
Copper 0.06mg 0.158mg Naan
Manganese 0.65mg 1.4mg Naan
Selenium 36.9µg 11.4µg Matzo
Vitamin A 0IU 6IU Naan
Vitamin A RAE 0µg 2µg Naan
Vitamin E 0.06mg 1.32mg Naan
Vitamin B1 0.387mg 0.176mg Matzo
Vitamin B2 0.291mg 0.18mg Matzo
Vitamin B3 3.892mg 3.58mg Matzo
Vitamin B5 0.443mg Matzo
Vitamin B6 0.115mg 0.128mg Naan
Folate 17µg 16µg Matzo
Vitamin K 0.3µg 3.3µg Naan
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Cholesterol 0mg 1mg Matzo
Saturated Fat 0.226g 2.907g Matzo
Monounsaturated Fat 0.127g 1.946g Naan
Polyunsaturated fat 0.603g 1.258g Naan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Naan
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
19%
Naan
Minerals Daily Need Coverage Score
51%
Matzo
62%
Naan

Comparison summary

Which food is richer in minerals?
Naan
Naan is relatively richer in minerals
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 3.11g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 467mg)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 2.681g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 71)
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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.