Matzo vs. Nori — In-Depth Nutrition Comparison
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Summary of differences between matzo and nori
- Matzo has more selenium, vitamin B1, iron, and vitamin B3; however, nori is higher in vitamin A, vitamin C, folate, copper, manganese, and vitamin B2.
- Nori covers your daily need for vitamin A, 104% more than matzo.
- Matzo has 53 times more selenium than nori. While matzo has 36.9µg of selenium, nori has only 0.7µg.
These are the specific foods used in this comparison Crackers, matzo, plain and Seaweed, laver, raw.
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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 | +1150% |
| Contains more IronIron | +75.6% |
| Contains more PhosphorusPhosphorus | +53.4% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +5171.4% |
| Contains more CalciumCalcium | +438.5% |
| Contains more PotassiumPotassium | +217.9% |
| Contains more CopperCopper | +340% |
| Contains more ZincZinc | +54.4% |
| Contains more ManganeseManganese | +52% |
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 | +294.9% |
| Contains more Vitamin B3Vitamin B3 | +164.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1566.7% |
| Contains more Vitamin B2Vitamin B2 | +53.3% |
| Contains more Vitamin B5Vitamin B5 | +17.6% |
| Contains more Vitamin B6Vitamin B6 | +38.3% |
| Contains more Vitamin KVitamin K | +1233.3% |
| Contains more FolateFolate | +758.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +72.1% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +1538% |
| Contains more WaterWater | +1877.4% |
| Contains more OtherOther | +528.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +408% |
| Contains more Poly. FatPolyunsaturated fat | +448.2% |
| Contains less Sat. FatSaturated fat | -73% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 36.9µg | 0.7µg | 66% |
| Vitamin C | 0mg | 39mg | 43% |
| Folate | 17µg | 146µg | 32% |
| Vitamin A | 0µg | 260µg | 29% |
| Carbs | 83.7g | 5.11g | 26% |
| Vitamin B1 | 0.387mg | 0.098mg | 24% |
| Copper | 0.06mg | 0.264mg | 23% |
| Calories | 395kcal | 35kcal | 18% |
| Iron | 3.16mg | 1.8mg | 17% |
| Manganese | 0.65mg | 0.988mg | 15% |
| Vitamin B3 | 3.892mg | 1.47mg | 15% |
| Vitamin B2 | 0.291mg | 0.446mg | 12% |
| Fiber | 3g | 0.3g | 11% |
| Protein | 10g | 5.81g | 8% |
| Potassium | 112mg | 356mg | 7% |
| Calcium | 13mg | 70mg | 6% |
| Vitamin E | 0.06mg | 1mg | 6% |
| Magnesium | 25mg | 2mg | 5% |
| Phosphorus | 89mg | 58mg | 4% |
| Polyunsaturated fat | 0.603g | 0.11g | 3% |
| Vitamin K | 0.3µg | 4µg | 3% |
| Vitamin B6 | 0.115mg | 0.159mg | 3% |
| Zinc | 0.68mg | 1.05mg | 3% |
| Vitamin B5 | 0.443mg | 0.521mg | 2% |
| Sodium | 0mg | 48mg | 2% |
| Fats | 1.4g | 0.28g | 2% |
| Saturated fat | 0.226g | 0.061g | 1% |
| Net carbs | 80.7g | 4.81g | N/A |
| Sugar | 0.29g | 0.49g | N/A |
| Choline | 10.8mg | 10.4mg | 0% |
| Monounsaturated fat | 0.127g | 0.025g | 0% |
| Tryptophan | 0.116mg | 0.043mg | 0% |
| Threonine | 0.267mg | 0.232mg | 0% |
| Isoleucine | 0.371mg | 0.259mg | 0% |
| Leucine | 0.692mg | 0.501mg | 0% |
| Lysine | 0.193mg | 0.222mg | 0% |
| Methionine | 0.176mg | 0.145mg | 0% |
| Phenylalanine | 0.494mg | 0.273mg | 0% |
| Valine | 0.42mg | 0.402mg | 0% |
| Histidine | 0.213mg | 0.14mg | 0% |
| Omega-3 - EPA | 0g | 0.08g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
24%
45%
Minerals Daily Need Coverage Score
51%
40%
Comparison summary
Which food is lower in Saturated fat?
Nori is lower in Saturated fat (difference - 0.165g)
Which food is richer in vitamins?
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 48mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.