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Matzo vs. Pistachio — In-Depth Nutrition Comparison

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How are matzo and pistachios different?

  • Matzo is richer in selenium, while pistachios are higher in copper, vitamin B6, phosphorus, vitamin B1, fiber, potassium, manganese, and magnesium.
  • Pistachios cover your daily need for copper, 138% more than matzo.
  • Matzo contains 5 times more selenium than pistachios. Matzo contains 36.9µg of selenium, while pistachios contain 7µg.
  • Matzo is lower in saturated fat.

Crackers, matzo, plain and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Matzo vs Pistachio 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +427.1%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +707.7%
Contains more PotassiumPotassium +815.2%
Contains more IronIron +24.1%
Contains more CopperCopper +2066.7%
Contains more ZincZinc +223.5%
Contains more PhosphorusPhosphorus +450.6%
Contains more ManganeseManganese +84.6%

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
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 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +81.9%
Contains more Vitamin B3Vitamin B3 +199.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4666.7%
Contains more Vitamin B1Vitamin B1 +124.8%
Contains more Vitamin B5Vitamin B5 +17.4%
Contains more Vitamin B6Vitamin B6 +1378.3%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Pistachio DV% diff.
Copper 0.06mg 1.3mg 138%
Vitamin B6 0.115mg 1.7mg 122%
Polyunsaturated fat 0.603g 14.38g 92%
Fats 1.4g 45.32g 68%
Monounsaturated fat 0.127g 23.257g 58%
Phosphorus 89mg 490mg 57%
Selenium 36.9µg 7µg 54%
Vitamin B1 0.387mg 0.87mg 40%
Fiber 3g 10.6g 30%
Potassium 112mg 1025mg 27%
Saturated fat 0.226g 5.907g 26%
Manganese 0.65mg 1.2mg 24%
Magnesium 25mg 121mg 23%
Protein 10g 20.16g 20%
Vitamin E 0.06mg 2.86mg 19%
Carbs 83.7g 27.17g 19%
Vitamin B3 3.892mg 1.3mg 16%
Zinc 0.68mg 2.2mg 14%
Iron 3.16mg 3.92mg 10%
Vitamin B2 0.291mg 0.16mg 10%
Folate 17µg 51µg 9%
Calcium 13mg 105mg 9%
Calories 395kcal 560kcal 8%
Vitamin C 0mg 5.6mg 6%
Vitamin A 0µg 26µg 3%
Vitamin B5 0.443mg 0.52mg 2%
Choline 10.8mg 2%
Starch 1.67g 1%
Net carbs 80.7g 16.57g N/A
Sugar 0.29g 7.66g N/A
Sodium 0mg 1mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0.251mg 0%
Threonine 0.267mg 0.684mg 0%
Isoleucine 0.371mg 0.917mg 0%
Leucine 0.692mg 1.604mg 0%
Lysine 0.193mg 1.138mg 0%
Methionine 0.176mg 0.36mg 0%
Phenylalanine 0.494mg 1.092mg 0%
Valine 0.42mg 1.249mg 0%
Histidine 0.213mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +208.1%
Contains more ProteinProtein +101.6%
Contains more FatsFats +3137.1%
Contains more OtherOther +396.7%
~equal in Water ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +18212.6%
Contains more Poly. FatPolyunsaturated fat +2284.7%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.