Matzo vs. Pilaf — In-Depth Nutrition Comparison
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How are matzo and pilaf different?
- Matzo is higher in vitamin B2 and iron; however, pilaf is richer in folate, vitamin B6, vitamin B1, vitamin B3, copper, manganese, and phosphorus.
- Daily need coverage for sodium for pilaf is 57% higher.
- Matzo contains 3 times more vitamin B2 than pilaf. While matzo contains 0.291mg of vitamin B2, pilaf contains only 0.087mg.
Crackers, matzo, plain and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
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 | +29.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +13.9% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +538.5% |
| Contains more PotassiumPotassium | +67.9% |
| Contains more CopperCopper | +176.7% |
| Contains more ZincZinc | +48.5% |
| Contains more PhosphorusPhosphorus | +73% |
| Contains more ManganeseManganese | +35.7% |
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 EVitamin E | +50% |
| Contains more Vitamin B2Vitamin B2 | +234.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +55.8% |
| Contains more Vitamin B3Vitamin B3 | +57.4% |
| Contains more Vitamin B5Vitamin B5 | +61.4% |
| Contains more Vitamin B6Vitamin B6 | +247.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +1147.1% |
| Contains more CholineCholine | +62% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 0mg | 1303mg | 57% |
| Folate | 17µg | 212µg | 49% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.115mg | 0.4mg | 22% |
| Vitamin B1 | 0.387mg | 0.603mg | 18% |
| Vitamin B2 | 0.291mg | 0.087mg | 16% |
| Vitamin B3 | 3.892mg | 6.127mg | 14% |
| Copper | 0.06mg | 0.166mg | 12% |
| Manganese | 0.65mg | 0.882mg | 10% |
| Iron | 3.16mg | 2.44mg | 9% |
| Phosphorus | 89mg | 154mg | 9% |
| Selenium | 36.9µg | 32.4µg | 8% |
| Calcium | 13mg | 83mg | 7% |
| Fiber | 3g | 1.2g | 7% |
| Vitamin B5 | 0.443mg | 0.715mg | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Zinc | 0.68mg | 1.01mg | 3% |
| Polyunsaturated fat | 0.603g | 0.377g | 2% |
| Calories | 395kcal | 359kcal | 2% |
| Potassium | 112mg | 188mg | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Carbs | 83.7g | 76.31g | 2% |
| Protein | 10g | 10.42g | 1% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Choline | 10.8mg | 17.5mg | 1% |
| Monounsaturated fat | 0.127g | 0.373g | 1% |
| Fats | 1.4g | 1.37g | 0% |
| Net carbs | 80.7g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.29g | 1.53g | N/A |
| Vitamin E | 0.06mg | 0.04mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin K | 0.3µg | 0.5µg | 0% |
| Saturated fat | 0.226g | 0.307g | 0% |
| Tryptophan | 0.116mg | 0.086mg | 0% |
| Threonine | 0.267mg | 0.221mg | 0% |
| Isoleucine | 0.371mg | 0.279mg | 0% |
| Leucine | 0.692mg | 0.523mg | 0% |
| Lysine | 0.193mg | 0.189mg | 0% |
| Methionine | 0.176mg | 0.145mg | 0% |
| Phenylalanine | 0.494mg | 0.32mg | 0% |
| Valine | 0.42mg | 0.374mg | 0% |
| Histidine | 0.213mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +87% |
| Contains more OtherOther | +543.3% |
~equal in
Protein
~10.42g
~equal in
Fats
~1.37g
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.4% |
| Contains more Poly. FatPolyunsaturated fat | +59.9% |
| Contains more Mono. FatMonounsaturated fat | +193.7% |
