Matzo vs. Pie crust — In-Depth Nutrition Comparison

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How are matzo and pie crust different?

Matzo is higher in selenium, manganese, iron, vitamin B3, and vitamin B2; however, pie crust is richer in folate.
Daily need coverage for saturated fat for pie crust is 39% higher.
Matzo contains 2 times more manganese than pie crust. While matzo contains 0.65mg of manganese, pie crust contains only 0.315mg.
Matzo has less saturated fat.

Crackers, matzo, plain and Pie crust, standard-type, dry mix are the varieties used in this article.

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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

Pie crust

Contains more MagnesiumMagnesium	+66.7%
Contains more PotassiumPotassium	+75%
Contains more IronIron	+42.3%
Contains more ZincZinc	+70%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+106.3%
Contains more SeleniumSelenium	+61.1%

Contains more CalciumCalcium	+369.2%
Contains more CopperCopper	+25%

~equal in Phosphorus ~86mg

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

Pie crust

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+36.6%
Contains more Vitamin B3Vitamin B3	+42.7%
Contains more Vitamin B5Vitamin B5	+65.3%
Contains more Vitamin B6Vitamin B6	+79.7%
Contains more Vitamin KVitamin K	+∞%

Contains more FolateFolate

+511.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.392mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	1.4g	31.4g	46%
Monounsaturated fat	0.127g	17.887g	44%
Saturated fat	0.226g	7.974g	35%
Sodium	0mg	753mg	33%
Selenium	36.9µg	22.9µg	25%
Folate	17µg	104µg	22%
Polyunsaturated fat	0.603g	3.968g	22%
Manganese	0.65mg	0.315mg	15%
Iron	3.16mg	2.22mg	12%
Fiber	3g		12%
Carbs	83.7g	52.1g	11%
Vitamin B3	3.892mg	2.727mg	7%
Calories	395kcal	518kcal	6%
Protein	10g	6.9g	6%
Vitamin B2	0.291mg	0.213mg	6%
Calcium	13mg	61mg	5%
Vitamin B5	0.443mg	0.268mg	4%
Vitamin B6	0.115mg	0.064mg	4%
Zinc	0.68mg	0.4mg	3%
Magnesium	25mg	15mg	2%
Copper	0.06mg	0.075mg	2%
Choline	10.8mg		2%
Potassium	112mg	64mg	1%
Protein per 100 calories	2.5g	1.3g	N/A
Calories per 10 g protein	395kcal	751kcal	N/A
Weight per 100 calories	25g	19g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.7	N/A
Net carbs	80.7g	52.1g	N/A
Sugar	0.29g		N/A
Phosphorus	89mg	86mg	0%
Vitamin E	0.06mg		0%
Vitamin B1	0.387mg	0.392mg	0%
Vitamin K	0.3µg		0%
Tryptophan	0.116mg	0.08mg	0%
Threonine	0.267mg	0.184mg	0%
Isoleucine	0.371mg	0.255mg	0%
Leucine	0.692mg	0.476mg	0%
Lysine	0.193mg	0.133mg	0%
Methionine	0.176mg	0.121mg	0%
Phenylalanine	0.494mg	0.339mg	0%
Valine	0.42mg	0.289mg	0%
Histidine	0.213mg	0.146mg	0%