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  6. Matzo vs. Prunes

Matzo vs. Prunes — In-Depth Nutrition Comparison

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How are Matzo and Prunes different?

  • Matzo is richer in Selenium, Vitamin B1, Iron, Manganese, Vitamin B3, and Vitamin B2, while Prunes is higher in Vitamin K, Copper, Potassium, and Fiber.
  • Matzo covers your daily need of Selenium 67% more than Prunes.
  • Matzo contains 8 times more Vitamin B1 than Prunes. Matzo contains 0.387mg of Vitamin B1, while Prunes contains 0.051mg.

Crackers, matzo, plain and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Matzo vs Prunes infographic
Infographic link

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
Matzo
6
:
4
Prunes
Prunes
Contains more Iron +239.8%
Contains more Phosphorus +29%
Contains less Sodium -100%
Contains more Zinc +54.5%
Contains more Manganese +117.4%
Contains more Selenium +12200%
Contains more Calcium +230.8%
Contains more Magnesium +64%
Contains more Potassium +553.6%
Contains more Copper +368.3%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +239.8%
Contains more Phosphorus +29%
Contains less Sodium -100%
Contains more Zinc +54.5%
Contains more Manganese +117.4%
Contains more Selenium +12200%
Contains more Calcium +230.8%
Contains more Magnesium +64%
Contains more Potassium +553.6%
Contains more Copper +368.3%

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
Matzo
5
:
5
Prunes
Prunes
Contains more Vitamin B1 +658.8%
Contains more Vitamin B2 +56.5%
Contains more Vitamin B3 +106.8%
Contains more Folate +325%
Contains more Vitamin A +∞%
Contains more Vitamin E +616.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +78.3%
Contains more Vitamin K +19733.3%
Equal in Vitamin B5 - 0.422
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin B1 +658.8%
Contains more Vitamin B2 +56.5%
Contains more Vitamin B3 +106.8%
Contains more Folate +325%
Contains more Vitamin A +∞%
Contains more Vitamin E +616.7%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +78.3%
Contains more Vitamin K +19733.3%
Equal in Vitamin B5 - 0.422

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
:
2
Prunes
Prunes
Contains more Protein +358.7%
Contains more Fats +268.4%
Contains more Carbs +31%
Contains more Water +619.1%
Contains more Other +340%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +358.7%
Contains more Fats +268.4%
Contains more Carbs +31%
Contains more Water +619.1%
Contains more Other +340%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +139.6%
Contains more Polyunsaturated fat +872.6%
Contains less Saturated Fat -61.1%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +139.6%
Contains more Polyunsaturated fat +872.6%
Contains less Saturated Fat -61.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Prunes
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Matzo Prunes Opinion
Net carbs 80.7g 56.78g Matzo
Protein 10g 2.18g Matzo
Fats 1.4g 0.38g Matzo
Carbs 83.7g 63.88g Matzo
Calories 395kcal 240kcal Matzo
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 0.29g 38.13g Matzo
Fiber 3g 7.1g Prunes
Calcium 13mg 43mg Prunes
Iron 3.16mg 0.93mg Matzo
Magnesium 25mg 41mg Prunes
Phosphorus 89mg 69mg Matzo
Potassium 112mg 732mg Prunes
Sodium 0mg 2mg Matzo
Zinc 0.68mg 0.44mg Matzo
Copper 0.06mg 0.281mg Prunes
Manganese 0.65mg 0.299mg Matzo
Selenium 36.9µg 0.3µg Matzo
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.06mg 0.43mg Prunes
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.387mg 0.051mg Matzo
Vitamin B2 0.291mg 0.186mg Matzo
Vitamin B3 3.892mg 1.882mg Matzo
Vitamin B5 0.443mg 0.422mg Matzo
Vitamin B6 0.115mg 0.205mg Prunes
Folate 17µg 4µg Matzo
Vitamin K 0.3µg 59.5µg Prunes
Tryptophan 0.116mg 0.025mg Matzo
Threonine 0.267mg 0.049mg Matzo
Isoleucine 0.371mg 0.041mg Matzo
Leucine 0.692mg 0.066mg Matzo
Lysine 0.193mg 0.05mg Matzo
Methionine 0.176mg 0.016mg Matzo
Phenylalanine 0.494mg 0.052mg Matzo
Valine 0.42mg 0.056mg Matzo
Histidine 0.213mg 0.027mg Matzo
Saturated Fat 0.226g 0.088g Prunes
Monounsaturated Fat 0.127g 0.053g Matzo
Polyunsaturated fat 0.603g 0.062g Matzo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Matzo
31%
Prunes
Minerals Daily Need Coverage Score
51%
Matzo
32%
Prunes

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.138g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 37.84g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 29)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.