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  6. Matzo vs. Pacific saury raw

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

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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 from 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
6
:
4
Pacific saury raw
Pacific saury raw
Contains more Iron +474.5%
Contains less Sodium -100%
Contains more Copper +17.6%
Contains more Manganese +170.8%
Contains more Selenium +192.9%
Contains more Calcium +338.5%
Contains more Magnesium +24%
Contains more Phosphorus +147.2%
Contains more Potassium +131.3%
Equal in Zinc - 0.67
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Contains more Iron +474.5%
Contains less Sodium -100%
Contains more Copper +17.6%
Contains more Manganese +170.8%
Contains more Selenium +192.9%
Contains more Calcium +338.5%
Contains more Magnesium +24%
Contains more Phosphorus +147.2%
Contains more Potassium +131.3%
Equal in Zinc - 0.67

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
:
7
Pacific saury raw
Pacific saury raw
Contains more Vitamin B1 +567.2%
Contains more Vitamin B2 +361.9%
Contains more Vitamin B3 +69.2%
Contains more Folate +13.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.117
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin B1 +567.2%
Contains more Vitamin B2 +361.9%
Contains more Vitamin B3 +69.2%
Contains more Folate +13.3%
Contains more Vitamin K +200%
Contains more Vitamin A +∞%
Contains more Vitamin E +233.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +69.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.117

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
:
3
Pacific saury raw
Pacific saury raw
Contains more Fats +102.9%
Contains more Carbs +∞%
Contains more Protein +92.6%
Contains more Water +1735.3%
Contains more Other +88.3%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more Fats +102.9%
Contains more Carbs +∞%
Contains more Protein +92.6%
Contains more Water +1735.3%
Contains more Other +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Pacific saury raw
Pacific saury raw
Contains more Polyunsaturated fat +198.5%
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +23.6%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Contains more Polyunsaturated fat +198.5%
Contains less Saturated Fat -47.8%
Contains more Monounsaturated Fat +23.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Pacific saury raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Matzo Pacific saury raw Opinion
Net carbs 80.7g 0g Matzo
Protein 10g 19.26g Pacific saury raw
Fats 1.4g 0.69g Matzo
Carbs 83.7g 0g Matzo
Calories 395kcal 88kcal Matzo
Sugar 0.29g 0g Pacific saury raw
Fiber 3g 0g Matzo
Calcium 13mg 57mg Pacific saury raw
Iron 3.16mg 0.55mg Matzo
Magnesium 25mg 31mg Pacific saury raw
Phosphorus 89mg 220mg Pacific saury raw
Potassium 112mg 259mg Pacific saury raw
Sodium 0mg 39mg Matzo
Zinc 0.68mg 0.67mg Matzo
Copper 0.06mg 0.051mg Matzo
Manganese 0.65mg 0.24mg Matzo
Selenium 36.9µg 12.6µg Matzo
Vitamin A 0IU 70IU Pacific saury raw
Vitamin A RAE 0µg 21µg Pacific saury raw
Vitamin E 0.06mg 0.2mg Pacific saury raw
Vitamin D 0IU 99IU Pacific saury raw
Vitamin D 0µg 2.5µg Pacific saury raw
Vitamin C 0mg 3.8mg Pacific saury raw
Vitamin B1 0.387mg 0.058mg Matzo
Vitamin B2 0.291mg 0.063mg Matzo
Vitamin B3 3.892mg 2.3mg Matzo
Vitamin B5 0.443mg 0.75mg Pacific saury raw
Vitamin B6 0.115mg 0.117mg Pacific saury raw
Folate 17µg 15µg Matzo
Vitamin B12 0µg 2µg Pacific saury raw
Vitamin K 0.3µg 0.1µg Matzo
Tryptophan 0.116mg 0.216mg Pacific saury raw
Threonine 0.267mg 0.844mg Pacific saury raw
Isoleucine 0.371mg 0.887mg Pacific saury raw
Leucine 0.692mg 1.565mg Pacific saury raw
Lysine 0.193mg 1.768mg Pacific saury raw
Methionine 0.176mg 0.57mg Pacific saury raw
Phenylalanine 0.494mg 0.752mg Pacific saury raw
Valine 0.42mg 0.992mg Pacific saury raw
Histidine 0.213mg 0.567mg Pacific saury raw
Cholesterol 0mg 39mg Matzo
Saturated Fat 0.226g 0.118g Pacific saury raw
Omega-3 - DHA 0g 0.074g Pacific saury raw
Omega-3 - EPA 0g 0.033g Pacific saury raw
Omega-3 - DPA 0g 0.014g Pacific saury raw
Monounsaturated Fat 0.127g 0.157g Pacific saury raw
Polyunsaturated fat 0.603g 0.202g Matzo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Pacific saury raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Matzo
42%
Pacific saury raw
Minerals Daily Need Coverage Score
51%
Matzo
32%
Pacific saury raw

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Pacific saury raw
Pacific saury raw is lower in Saturated Fat (difference - 0.108g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 39mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.