Matzo vs. Onion — In-Depth Nutrition Comparison
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How are matzo and onions different?
- Matzo is higher in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, phosphorus, vitamin B5, and fiber; however, onions are richer in vitamin C.
- Daily need coverage for selenium for matzo is 66% higher.
- Matzo contains 34 times more vitamin B3 than onions. While matzo contains 3.892mg of vitamin B3, onions contain only 0.116mg.
Crackers, matzo, plain and Onions, raw are the varieties used 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 | +150% |
| Contains more IronIron | +1404.8% |
| Contains more CopperCopper | +53.8% |
| Contains more ZincZinc | +300% |
| Contains more PhosphorusPhosphorus | +206.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +403.9% |
| Contains more SeleniumSelenium | +7280% |
| Contains more CalciumCalcium | +76.9% |
| Contains more PotassiumPotassium | +30.4% |
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 | +200% |
| Contains more Vitamin B1Vitamin B1 | +741.3% |
| Contains more Vitamin B2Vitamin B2 | +977.8% |
| Contains more Vitamin B3Vitamin B3 | +3255.2% |
| Contains more Vitamin B5Vitamin B5 | +260.2% |
| Contains more CholineCholine | +77% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +11.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 0.5µg | 66% |
| Iron | 3.16mg | 0.21mg | 37% |
| Vitamin B1 | 0.387mg | 0.046mg | 28% |
| Carbs | 83.7g | 9.34g | 25% |
| Vitamin B3 | 3.892mg | 0.116mg | 24% |
| Manganese | 0.65mg | 0.129mg | 23% |
| Vitamin B2 | 0.291mg | 0.027mg | 20% |
| Protein | 10g | 1.1g | 18% |
| Calories | 395kcal | 40kcal | 18% |
| Phosphorus | 89mg | 29mg | 9% |
| Vitamin C | 0mg | 7.4mg | 8% |
| Vitamin B5 | 0.443mg | 0.123mg | 6% |
| Fiber | 3g | 1.7g | 5% |
| Zinc | 0.68mg | 0.17mg | 5% |
| Polyunsaturated fat | 0.603g | 0.017g | 4% |
| Magnesium | 25mg | 10mg | 4% |
| Fructose | 1.29g | 2% | |
| Copper | 0.06mg | 0.039mg | 2% |
| Fats | 1.4g | 0.1g | 2% |
| Saturated fat | 0.226g | 0.042g | 1% |
| Choline | 10.8mg | 6.1mg | 1% |
| Folate | 17µg | 19µg | 1% |
| Potassium | 112mg | 146mg | 1% |
| Calcium | 13mg | 23mg | 1% |
| Net carbs | 80.7g | 7.64g | N/A |
| Sugar | 0.29g | 4.24g | N/A |
| Sodium | 0mg | 4mg | 0% |
| Vitamin E | 0.06mg | 0.02mg | 0% |
| Vitamin B6 | 0.115mg | 0.12mg | 0% |
| Vitamin K | 0.3µg | 0.4µg | 0% |
| Monounsaturated fat | 0.127g | 0.013g | 0% |
| Tryptophan | 0.116mg | 0.014mg | 0% |
| Threonine | 0.267mg | 0.021mg | 0% |
| Isoleucine | 0.371mg | 0.014mg | 0% |
| Leucine | 0.692mg | 0.025mg | 0% |
| Lysine | 0.193mg | 0.039mg | 0% |
| Methionine | 0.176mg | 0.002mg | 0% |
| Phenylalanine | 0.494mg | 0.025mg | 0% |
| Valine | 0.42mg | 0.021mg | 0% |
| Histidine | 0.213mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +809.1% |
| Contains more FatsFats | +1300% |
| Contains more CarbsCarbs | +796.1% |
| Contains more OtherOther | +71.4% |
| Contains more WaterWater | +1972.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +876.9% |
| Contains more Poly. FatPolyunsaturated fat | +3447.1% |
| Contains less Sat. FatSaturated fat | -81.4% |
