Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Matzo
  5. Compare
  6. Matzo vs. Pacific saury raw

Matzo vs. Pacific saury raw — In-Depth Nutrition Comparison

Compare

How are matzo and pacific saury raw different?

  • Matzo is higher in selenium, iron, vitamin B1, manganese, vitamin B2, and fiber; however, pacific saury raw is richer in vitamin B12, phosphorus, and vitamin D.
  • Daily need coverage for vitamin B12 for pacific saury raw is 83% higher.

Crackers, matzo, plain and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Matzo vs Pacific saury raw infographic
Infographic link

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
Matzo
5
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +474.5%
Contains more CopperCopper +17.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +170.8%
Contains more SeleniumSelenium +192.9%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +338.5%
Contains more PotassiumPotassium +131.3%
Contains more PhosphorusPhosphorus +147.2%
~equal in Zinc ~0.67mg

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
Matzo
5
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +567.2%
Contains more Vitamin B2Vitamin B2 +361.9%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +13.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +501.9%
~equal in Vitamin B6 ~0.117mg

All nutrients comparison - raw data values

Nutrient Matzo Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Selenium 36.9µg 12.6µg 44%
Iron 3.16mg 0.55mg 33%
Carbs 83.7g 0g 28%
Vitamin B1 0.387mg 0.058mg 27%
Protein 10g 19.26g 19%
Phosphorus 89mg 220mg 19%
Vitamin B2 0.291mg 0.063mg 18%
Manganese 0.65mg 0.24mg 18%
Calories 395kcal 88kcal 15%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Fiber 3g 0g 12%
Vitamin D 0IU 99IU 12%
Choline 10.8mg 65mg 10%
Vitamin B3 3.892mg 2.3mg 10%
Vitamin B5 0.443mg 0.75mg 6%
Potassium 112mg 259mg 4%
Vitamin C 0mg 3.8mg 4%
Calcium 13mg 57mg 4%
Polyunsaturated fat 0.603g 0.202g 3%
Sodium 0mg 39mg 2%
Vitamin A 0µg 21µg 2%
Folate 17µg 15µg 1%
Fats 1.4g 0.69g 1%
Vitamin E 0.06mg 0.2mg 1%
Magnesium 25mg 31mg 1%
Copper 0.06mg 0.051mg 1%
Net carbs 80.7g 0g N/A
Sugar 0.29g 0g N/A
Zinc 0.68mg 0.67mg 0%
Vitamin B6 0.115mg 0.117mg 0%
Vitamin K 0.3µg 0.1µg 0%
Saturated fat 0.226g 0.118g 0%
Monounsaturated fat 0.127g 0.157g 0%
Tryptophan 0.116mg 0.216mg 0%
Threonine 0.267mg 0.844mg 0%
Isoleucine 0.371mg 0.887mg 0%
Leucine 0.692mg 1.565mg 0%
Lysine 0.193mg 1.768mg 0%
Methionine 0.176mg 0.57mg 0%
Phenylalanine 0.494mg 0.752mg 0%
Valine 0.42mg 0.992mg 0%
Histidine 0.213mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +102.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +92.6%
Contains more WaterWater +1735.3%
Contains more OtherOther +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +198.5%
Contains less Sat. FatSaturated fat -47.8%
Contains more Mono. FatMonounsaturated fat +23.6%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.