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Matzo vs. Nutmeg — In-Depth Nutrition Comparison

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Important differences between matzo and nutmeg

  • Matzo has more selenium, vitamin B2, and vitamin B3; however, nutmeg has more copper, manganese, fiber, magnesium, phosphorus, and calcium.
  • Nutmeg's daily need coverage for saturated fat is 129% more.
  • Matzo has 23 times more selenium than nutmeg. Matzo has 36.9µg of selenium, while nutmeg has 1.6µg.
  • Matzo is lower in saturated fat.

The food varieties used in the comparison are Crackers, matzo, plain and Spices, nutmeg, ground.

Infographic

Matzo vs Nutmeg 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
2
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%
Nutmeg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +2206.3%
Contains more MagnesiumMagnesium +632%
Contains more CalciumCalcium +1315.4%
Contains more PotassiumPotassium +212.5%
Contains more CopperCopper +1611.7%
Contains more ZincZinc +216.2%
Contains more PhosphorusPhosphorus +139.3%
Contains more ManganeseManganese +346.2%
~equal in Iron ~3.04mg

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
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%
Nutmeg
4
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more Vitamin B2Vitamin B2 +410.5%
Contains more Vitamin B3Vitamin B3 +199.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +22.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more FolateFolate +347.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Nutmeg DV% diff.
Saturated fat 0.226g 25.94g 117%
Copper 0.06mg 1.027mg 107%
Manganese 0.65mg 2.9mg 98%
Fiber 3g 20.8g 71%
Selenium 36.9µg 1.6µg 64%
Fats 1.4g 36.31g 54%
Magnesium 25mg 183mg 38%
Vitamin B2 0.291mg 0.057mg 18%
Phosphorus 89mg 213mg 18%
Calcium 13mg 184mg 17%
Vitamin B3 3.892mg 1.299mg 16%
Folate 17µg 76µg 15%
Zinc 0.68mg 2.15mg 13%
Carbs 83.7g 49.29g 11%
Vitamin B5 0.443mg 9%
Protein 10g 5.84g 8%
Monounsaturated fat 0.127g 3.22g 8%
Calories 395kcal 525kcal 7%
Potassium 112mg 350mg 7%
Vitamin B6 0.115mg 0.16mg 3%
Vitamin B1 0.387mg 0.346mg 3%
Vitamin C 0mg 3mg 3%
Polyunsaturated fat 0.603g 0.35g 2%
Iron 3.16mg 3.04mg 2%
Sodium 0mg 16mg 1%
Vitamin A 0µg 5µg 1%
Net carbs 80.7g 28.49g N/A
Sugar 0.29g 2.99g N/A
Vitamin E 0.06mg 0mg 0%
Vitamin K 0.3µg 0µg 0%
Choline 10.8mg 8.8mg 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
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Nutmeg
3
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more ProteinProtein +71.2%
Contains more CarbsCarbs +69.8%
Contains more FatsFats +2493.6%
Contains more WaterWater +44.9%
Contains more OtherOther +288.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Poly. FatPolyunsaturated fat +72.3%
Contains more Mono. FatMonounsaturated fat +2435.4%

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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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.