Matzo vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between matzo and peanut butter

Matzo is higher in selenium and vitamin B1, yet peanut butter is higher in vitamin E, vitamin B3, manganese, copper, phosphorus, magnesium, and vitamin B6.
Peanut butter covers your daily vitamin E needs 60% more than matzo.
Matzo contains 9 times more selenium than peanut butter. While matzo contains 36.9µg of selenium, peanut butter contains only 4.1µg.
The amount of saturated fat in matzo is lower.

Food varieties used in this article are Crackers, matzo, plain and Peanut butter, smooth style, without salt.

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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.

Matzo

Peanut butter

Contains more IronIron	+81.6%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+800%

Contains more MagnesiumMagnesium	+572%
Contains more CalciumCalcium	+276.9%
Contains more PotassiumPotassium	+398.2%
Contains more CopperCopper	+603.3%
Contains more ZincZinc	+269.1%
Contains more PhosphorusPhosphorus	+276.4%
Contains more ManganeseManganese	+156.2%

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.

Matzo

Peanut butter

Contains more Vitamin B1Vitamin B1	+158%
Contains more Vitamin B2Vitamin B2	+51.6%

Contains more Vitamin EVitamin E	+15066.7%
Contains more Vitamin B3Vitamin B3	+236.9%
Contains more Vitamin B5Vitamin B5	+156.7%
Contains more Vitamin B6Vitamin B6	+283.5%
Contains more FolateFolate	+411.8%
Contains more CholineCholine	+483.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.603g	12.535g	80%
Fats	1.4g	51.36g	77%
Monounsaturated fat	0.127g	25.941g	65%
Selenium	36.9µg	4.1µg	60%
Vitamin E	0.06mg	9.1mg	60%
Vitamin B3	3.892mg	13.112mg	58%
Saturated fat	0.226g	10.325g	46%
Manganese	0.65mg	1.665mg	44%
Copper	0.06mg	0.422mg	40%
Phosphorus	89mg	335mg	35%
Magnesium	25mg	168mg	34%
Vitamin B6	0.115mg	0.441mg	25%
Protein	10g	22.21g	24%
Vitamin B1	0.387mg	0.15mg	20%
Carbs	83.7g	22.31g	20%
Iron	3.16mg	1.74mg	18%
Folate	17µg	87µg	18%
Zinc	0.68mg	2.51mg	17%
Vitamin B5	0.443mg	1.137mg	14%
Potassium	112mg	558mg	13%
Calories	395kcal	598kcal	10%
Choline	10.8mg	63mg	9%
Vitamin B2	0.291mg	0.192mg	8%
Fiber	3g	5g	8%
Calcium	13mg	49mg	4%
Sodium	0mg	17mg	1%
Starch		3.56g	1%
Net carbs	80.7g	17.31g	N/A
Sugar	0.29g	10.49g	N/A
Vitamin K	0.3µg	0.3µg	0%
Trans fat		0.075g	N/A
Tryptophan	0.116mg	0.231mg	0%
Threonine	0.267mg	0.525mg	0%
Isoleucine	0.371mg	0.616mg	0%
Leucine	0.692mg	1.546mg	0%
Lysine	0.193mg	0.681mg	0%
Methionine	0.176mg	0.265mg	0%
Phenylalanine	0.494mg	1.202mg	0%
Valine	0.42mg	0.782mg	0%
Histidine	0.213mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A