Matzo vs. Omelette — In-Depth Nutrition Comparison
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What are the differences between matzo and omelette?
- Matzo is higher in vitamin B1, manganese, vitamin B3, iron, and selenium, yet omelette is higher in choline, vitamin B12, and vitamin B5.
- Omelette's daily need coverage for cholesterol is 104% more.
- Matzo has 61 times more vitamin B3 than omelette. While matzo has 3.892mg of vitamin B3, omelette has only 0.064mg.
- The amount of saturated fat in matzo is lower.
We used Crackers, matzo, plain and Egg, whole, cooked, omelet types in this article.
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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 | +127.3% |
| Contains more IronIron | +113.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +2608.3% |
| Contains more SeleniumSelenium | +43% |
| Contains more CalciumCalcium | +269.2% |
| Contains more ZincZinc | +60.3% |
| Contains more PhosphorusPhosphorus | +87.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +1038.2% |
| Contains more Vitamin B3Vitamin B3 | +5981.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2050% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more Vitamin B5Vitamin B5 | +191% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1400% |
| Contains more FolateFolate | +129.4% |
| Contains more CholineCholine | +2192.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Choline | 10.8mg | 247.6mg | 43% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B1 | 0.387mg | 0.034mg | 29% |
| Carbs | 83.7g | 0.64g | 28% |
| Manganese | 0.65mg | 0.024mg | 27% |
| Vitamin B3 | 3.892mg | 0.064mg | 24% |
| Iron | 3.16mg | 1.48mg | 21% |
| Selenium | 36.9µg | 25.8µg | 20% |
| Vitamin A | 0µg | 172µg | 19% |
| Vitamin B5 | 0.443mg | 1.289mg | 17% |
| Fats | 1.4g | 11.66g | 16% |
| Saturated fat | 0.226g | 3.319g | 14% |
| Polyunsaturated fat | 0.603g | 2.712g | 14% |
| Monounsaturated fat | 0.127g | 4.843g | 12% |
| Fiber | 3g | 0g | 12% |
| Calories | 395kcal | 154kcal | 12% |
| Phosphorus | 89mg | 167mg | 11% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin E | 0.06mg | 1.29mg | 8% |
| Vitamin B2 | 0.291mg | 0.386mg | 7% |
| Sodium | 0mg | 155mg | 7% |
| Folate | 17µg | 39µg | 6% |
| Calcium | 13mg | 48mg | 4% |
| Zinc | 0.68mg | 1.09mg | 4% |
| Vitamin K | 0.3µg | 4.5µg | 4% |
| Magnesium | 25mg | 11mg | 3% |
| Vitamin B6 | 0.115mg | 0.143mg | 2% |
| Protein | 10g | 10.57g | 1% |
| Net carbs | 80.7g | 0.64g | N/A |
| Potassium | 112mg | 117mg | 0% |
| Sugar | 0.29g | 0.31g | N/A |
| Copper | 0.06mg | 0.063mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.116mg | 0.14mg | 0% |
| Threonine | 0.267mg | 0.467mg | 0% |
| Isoleucine | 0.371mg | 0.565mg | 0% |
| Leucine | 0.692mg | 0.913mg | 0% |
| Lysine | 0.193mg | 0.767mg | 0% |
| Methionine | 0.176mg | 0.319mg | 0% |
| Phenylalanine | 0.494mg | 0.572mg | 0% |
| Valine | 0.42mg | 0.722mg | 0% |
| Histidine | 0.213mg | 0.26mg | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +12978.1% |
| Contains more FatsFats | +732.9% |
| Contains more WaterWater | +1670.5% |
| Contains more OtherOther | +66.7% |
~equal in
Protein
~10.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +3713.4% |
| Contains more Poly. FatPolyunsaturated fat | +349.8% |
