Matzo vs. Oat bread — In-Depth Nutrition Comparison

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The main differences between matzo and oat bread

Matzo is richer in selenium, yet oat bread is richer in folate, vitamin B1, copper, phosphorus, fiber, vitamin B3, manganese, and calcium.
Daily need coverage for folate for oat bread is 16% higher.

Food types used in this article are Crackers, matzo, plain and Bread, oat bran.

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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

Oat bread

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+23%

Contains more MagnesiumMagnesium	+40%
Contains more CalciumCalcium	+400%
Contains more PotassiumPotassium	+31.3%
Contains more CopperCopper	+125%
Contains more ZincZinc	+30.9%
Contains more PhosphorusPhosphorus	+58.4%
Contains more ManganeseManganese	+19.8%

~equal in Iron ~3.12mg

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

Oat bread

Contains more Vitamin B6Vitamin B6

+57.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+633.3%
Contains more Vitamin B1Vitamin B1	+30.2%
Contains more Vitamin B2Vitamin B2	+18.9%
Contains more Vitamin B3Vitamin B3	+24.1%
Contains more Vitamin B5Vitamin B5	+31.2%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+376.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	17µg	81µg	16%
Carbs	83.7g	39.8g	15%
Sodium	0mg	353mg	15%
Selenium	36.9µg	30µg	13%
Vitamin B1	0.387mg	0.504mg	10%
Calories	395kcal	236kcal	8%
Copper	0.06mg	0.135mg	8%
Phosphorus	89mg	141mg	7%
Polyunsaturated fat	0.603g	1.694g	7%
Fiber	3g	4.5g	6%
Manganese	0.65mg	0.779mg	6%
Vitamin B3	3.892mg	4.831mg	6%
Fats	1.4g	4.4g	5%
Calcium	13mg	65mg	5%
Vitamin B2	0.291mg	0.346mg	4%
Monounsaturated fat	0.127g	1.59g	4%
Vitamin E	0.06mg	0.44mg	3%
Vitamin B5	0.443mg	0.581mg	3%
Vitamin B6	0.115mg	0.073mg	3%
Magnesium	25mg	35mg	2%
Zinc	0.68mg	0.89mg	2%
Saturated fat	0.226g	0.697g	2%
Protein	10g	10.4g	1%
Potassium	112mg	147mg	1%
Iron	3.16mg	3.12mg	1%
Vitamin K	0.3µg	1.2µg	1%
Choline	10.8mg	18.7mg	1%
Protein per 100 calories	2.5g	4.4g	N/A
Calories per 10 g protein	395kcal	227kcal	N/A
Weight per 100 calories	25g	42g	N/A
Unsaturated / Saturated Fat ratio	3.2	4.7	N/A
Net carbs	80.7g	35.3g	N/A
Sugar	0.29g	7.7g	N/A
Vitamin A	0µg	2µg	0%
Tryptophan	0.116mg	0.131mg	0%
Threonine	0.267mg	0.299mg	0%
Isoleucine	0.371mg	0.399mg	0%
Leucine	0.692mg	0.733mg	0%
Lysine	0.193mg	0.297mg	0%
Methionine	0.176mg	0.179mg	0%
Phenylalanine	0.494mg	0.518mg	0%
Valine	0.42mg	0.461mg	0%
Histidine	0.213mg	0.225mg	0%