Matzo vs. Paratha — In-Depth Nutrition Comparison
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Summary of differences between matzo and paratha
- Matzo has more selenium, vitamin B1, iron, vitamin B2, and vitamin B3; however, paratha is higher in fiber, manganese, and copper.
- Matzo covers your daily need for selenium, 54% more than paratha.
- Matzo has 4 times more vitamin B2 than paratha. While matzo has 0.291mg of vitamin B2, paratha has only 0.076mg.
- Matzo has less saturated fat.
These are the specific foods used in this comparison Crackers, matzo, plain and Bread, paratha, whole wheat, commercially prepared, frozen.
Infographic
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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 IronIron | +96.3% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +419.7% |
| Contains more MagnesiumMagnesium | +48% |
| Contains more CalciumCalcium | +92.3% |
| Contains more PotassiumPotassium | +24.1% |
| Contains more CopperCopper | +143.3% |
| Contains more ZincZinc | +20.6% |
| Contains more PhosphorusPhosphorus | +34.8% |
| Contains more ManganeseManganese | +62.2% |
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 | +251.8% |
| Contains more Vitamin B2Vitamin B2 | +282.9% |
| Contains more Vitamin B3Vitamin B3 | +112.7% |
| Contains more Vitamin B6Vitamin B6 | +43.8% |
| Contains more FolateFolate | +70% |
| Contains more CholineCholine | +71.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2150% |
| Contains more Vitamin KVitamin K | +1033.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 7.1µg | 54% |
| Fiber | 3g | 9.6g | 26% |
| Saturated fat | 0.226g | 5.826g | 25% |
| Vitamin B1 | 0.387mg | 0.11mg | 23% |
| Sodium | 0mg | 452mg | 20% |
| Iron | 3.16mg | 1.61mg | 19% |
| Fats | 1.4g | 13.2g | 18% |
| Manganese | 0.65mg | 1.054mg | 18% |
| Vitamin B2 | 0.291mg | 0.076mg | 17% |
| Carbs | 83.7g | 45.35g | 13% |
| Vitamin B3 | 3.892mg | 1.83mg | 13% |
| Polyunsaturated fat | 0.603g | 2.484g | 13% |
| Starch | 31.5g | 13% | |
| Copper | 0.06mg | 0.146mg | 10% |
| Vitamin E | 0.06mg | 1.35mg | 9% |
| Monounsaturated fat | 0.127g | 3.837g | 9% |
| Protein | 10g | 6.36g | 7% |
| Phosphorus | 89mg | 120mg | 4% |
| Magnesium | 25mg | 37mg | 3% |
| Vitamin B6 | 0.115mg | 0.08mg | 3% |
| Vitamin K | 0.3µg | 3.4µg | 3% |
| Calories | 395kcal | 326kcal | 3% |
| Folate | 17µg | 10µg | 2% |
| Zinc | 0.68mg | 0.82mg | 1% |
| Potassium | 112mg | 139mg | 1% |
| Calcium | 13mg | 25mg | 1% |
| Choline | 10.8mg | 6.3mg | 1% |
| Net carbs | 80.7g | 35.75g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.29g | 4.15g | N/A |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin B5 | 0.443mg | 0.465mg | 0% |
| Trans fat | 0.034g | N/A | |
| Tryptophan | 0.116mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.371mg | 0% | |
| Leucine | 0.692mg | 0% | |
| Lysine | 0.193mg | 0% | |
| Methionine | 0.176mg | 0% | |
| Phenylalanine | 0.494mg | 0% | |
| Valine | 0.42mg | 0% | |
| Histidine | 0.213mg | 0% | |
| Fructose | 0.35g | 0% | |
| Omega-3 - ALA | 0.064g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.003g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.006g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.386g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +57.2% |
| Contains more CarbsCarbs | +84.6% |
| Contains more FatsFats | +842.9% |
| Contains more WaterWater | +679.1% |
| Contains more OtherOther | +165% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +2921.3% |
| Contains more Poly. FatPolyunsaturated fat | +311.9% |
