Matzo vs. Pastry — In-Depth Nutrition Comparison
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The main differences between matzo and pastry
- Matzo is richer in selenium, vitamin B5, iron, vitamin B6, and manganese, yet pastry is richer in folate, vitamin K, and copper.
- Daily need coverage for saturated fat for pastry is 47% higher.
- Matzo contains less saturated fat.
Food types used in this article are Crackers, matzo, plain and Puff pastry, frozen, ready-to-bake.
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 MagnesiumMagnesium | +56.3% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more IronIron | +23.4% |
| Contains more ZincZinc | +28.3% |
| Contains more PhosphorusPhosphorus | +48.3% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +33.2% |
| Contains more SeleniumSelenium | +52.5% |
| Contains more CopperCopper | +90% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +447.6% |
| Contains more CholineCholine | +68.8% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin KVitamin K | +5266.7% |
| Contains more FolateFolate | +358.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 1.4g | 38.1g | 56% |
| Monounsaturated fat | 0.127g | 21.597g | 54% |
| Saturated fat | 0.226g | 9.643g | 43% |
| Polyunsaturated fat | 0.603g | 4.894g | 29% |
| Selenium | 36.9µg | 24.2µg | 23% |
| Folate | 17µg | 78µg | 15% |
| Carbs | 83.7g | 45.1g | 13% |
| Vitamin K | 0.3µg | 16.1µg | 13% |
| Sodium | 0mg | 249mg | 11% |
| Vitamin B5 | 0.443mg | 0mg | 9% |
| Calories | 395kcal | 551kcal | 8% |
| Iron | 3.16mg | 2.56mg | 8% |
| Manganese | 0.65mg | 0.488mg | 7% |
| Vitamin B6 | 0.115mg | 0.021mg | 7% |
| Copper | 0.06mg | 0.114mg | 6% |
| Fiber | 3g | 1.5g | 6% |
| Protein | 10g | 7.3g | 5% |
| Phosphorus | 89mg | 60mg | 4% |
| Vitamin E | 0.06mg | 0.54mg | 3% |
| Potassium | 112mg | 61mg | 2% |
| Vitamin B3 | 3.892mg | 4.168mg | 2% |
| Magnesium | 25mg | 16mg | 2% |
| Choline | 10.8mg | 6.4mg | 1% |
| Vitamin B2 | 0.291mg | 0.283mg | 1% |
| Vitamin B1 | 0.387mg | 0.398mg | 1% |
| Zinc | 0.68mg | 0.53mg | 1% |
| Net carbs | 80.7g | 43.6g | N/A |
| Calcium | 13mg | 10mg | 0% |
| Sugar | 0.29g | 0.74g | N/A |
| Tryptophan | 0.116mg | 0.085mg | 0% |
| Threonine | 0.267mg | 0.196mg | 0% |
| Isoleucine | 0.371mg | 0.272mg | 0% |
| Leucine | 0.692mg | 0.508mg | 0% |
| Lysine | 0.193mg | 0.142mg | 0% |
| Methionine | 0.176mg | 0.129mg | 0% |
| Phenylalanine | 0.494mg | 0.362mg | 0% |
| Valine | 0.42mg | 0.308mg | 0% |
| Histidine | 0.213mg | 0.156mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37% |
| Contains more CarbsCarbs | +85.6% |
| Contains more FatsFats | +2621.4% |
| Contains more WaterWater | +97.7% |
| Contains more OtherOther | +66.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +16905.5% |
| Contains more Poly. FatPolyunsaturated fat | +711.6% |
