Matzo vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between matzo and oats
- Matzo is higher in vitamin B3, yet oats are higher in manganese, copper, phosphorus, magnesium, vitamin B1, fiber, zinc, iron, and vitamin B5.
- Oats cover your daily manganese needs 185% more than matzo.
- Matzo contains 4 times more vitamin B3 than oats. While matzo contains 3.892mg of vitamin B3, oats contain only 0.961mg.
Food varieties used in this article are Crackers, matzo, plain and Oats.
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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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +608% |
| Contains more CalciumCalcium | +315.4% |
| Contains more PotassiumPotassium | +283% |
| Contains more IronIron | +49.4% |
| Contains more CopperCopper | +943.3% |
| Contains more ZincZinc | +483.8% |
| Contains more PhosphorusPhosphorus | +487.6% |
| Contains more ManganeseManganese | +656.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +109.4% |
| Contains more Vitamin B3Vitamin B3 | +305% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +97.2% |
| Contains more Vitamin B5Vitamin B5 | +204.5% |
| Contains more FolateFolate | +229.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.65mg | 4.916mg | 185% |
| Selenium | 36.9µg | 67% | |
| Copper | 0.06mg | 0.626mg | 63% |
| Phosphorus | 89mg | 523mg | 62% |
| Magnesium | 25mg | 177mg | 36% |
| Vitamin B1 | 0.387mg | 0.763mg | 31% |
| Fiber | 3g | 10.6g | 30% |
| Zinc | 0.68mg | 3.97mg | 30% |
| Iron | 3.16mg | 4.72mg | 20% |
| Vitamin B3 | 3.892mg | 0.961mg | 18% |
| Vitamin B5 | 0.443mg | 1.349mg | 18% |
| Protein | 10g | 16.89g | 14% |
| Polyunsaturated fat | 0.603g | 2.535g | 13% |
| Vitamin B2 | 0.291mg | 0.139mg | 12% |
| Folate | 17µg | 56µg | 10% |
| Potassium | 112mg | 429mg | 9% |
| Fats | 1.4g | 6.9g | 8% |
| Carbs | 83.7g | 66.27g | 6% |
| Monounsaturated fat | 0.127g | 2.178g | 5% |
| Saturated fat | 0.226g | 1.217g | 5% |
| Calcium | 13mg | 54mg | 4% |
| Choline | 10.8mg | 2% | |
| Calories | 395kcal | 389kcal | 0% |
| Net carbs | 80.7g | 55.67g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 0mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B6 | 0.115mg | 0.119mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.234mg | 0% |
| Threonine | 0.267mg | 0.575mg | 0% |
| Isoleucine | 0.371mg | 0.694mg | 0% |
| Leucine | 0.692mg | 1.284mg | 0% |
| Lysine | 0.193mg | 0.701mg | 0% |
| Methionine | 0.176mg | 0.312mg | 0% |
| Phenylalanine | 0.494mg | 0.895mg | 0% |
| Valine | 0.42mg | 0.937mg | 0% |
| Histidine | 0.213mg | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +26.3% |
| Contains more ProteinProtein | +68.9% |
| Contains more FatsFats | +392.9% |
| Contains more WaterWater | +91.2% |
| Contains more OtherOther | +186.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.4% |
| Contains more Mono. FatMonounsaturated fat | +1615% |
| Contains more Poly. FatPolyunsaturated fat | +320.4% |
