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, and vitamin B3, while prunes are higher in vitamin K, copper, potassium, fiber, and vitamin A.
- Matzo covers your daily need for selenium, 67% more than prunes.
- Matzo contains 8 times more vitamin B1 than prunes. Matzo contains 0.387mg of vitamin B1, while prunes contain 0.051mg.
Crackers, matzo, plain and Plums, dried (prunes), uncooked types were 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.
| Contains more IronIron | +239.8% |
| Contains more ZincZinc | +54.5% |
| Contains more PhosphorusPhosphorus | +29% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +117.4% |
| Contains more SeleniumSelenium | +12200% |
| Contains more MagnesiumMagnesium | +64% |
| Contains more CalciumCalcium | +230.8% |
| Contains more PotassiumPotassium | +553.6% |
| Contains more CopperCopper | +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.
| Contains more Vitamin B1Vitamin B1 | +658.8% |
| Contains more Vitamin B2Vitamin B2 | +56.5% |
| Contains more Vitamin B3Vitamin B3 | +106.8% |
| Contains more FolateFolate | +325% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +616.7% |
| Contains more Vitamin B6Vitamin B6 | +78.3% |
| Contains more Vitamin KVitamin K | +19733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 0.3µg | 67% |
| Vitamin K | 0.3µg | 59.5µg | 49% |
| Vitamin B1 | 0.387mg | 0.051mg | 28% |
| Iron | 3.16mg | 0.93mg | 28% |
| Copper | 0.06mg | 0.281mg | 25% |
| Potassium | 112mg | 732mg | 18% |
| Protein | 10g | 2.18g | 16% |
| Fiber | 3g | 7.1g | 16% |
| Fructose | 12.45g | 16% | |
| Manganese | 0.65mg | 0.299mg | 15% |
| Vitamin B3 | 3.892mg | 1.882mg | 13% |
| Calories | 395kcal | 240kcal | 8% |
| Vitamin B2 | 0.291mg | 0.186mg | 8% |
| Vitamin B6 | 0.115mg | 0.205mg | 7% |
| Carbs | 83.7g | 63.88g | 7% |
| Polyunsaturated fat | 0.603g | 0.062g | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Magnesium | 25mg | 41mg | 4% |
| Calcium | 13mg | 43mg | 3% |
| Phosphorus | 89mg | 69mg | 3% |
| Folate | 17µg | 4µg | 3% |
| Fats | 1.4g | 0.38g | 2% |
| Starch | 5.11g | 2% | |
| Zinc | 0.68mg | 0.44mg | 2% |
| Vitamin E | 0.06mg | 0.43mg | 2% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Saturated fat | 0.226g | 0.088g | 1% |
| Net carbs | 80.7g | 56.78g | N/A |
| Sugar | 0.29g | 38.13g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Vitamin B5 | 0.443mg | 0.422mg | 0% |
| Choline | 10.8mg | 10.1mg | 0% |
| Monounsaturated fat | 0.127g | 0.053g | 0% |
| Tryptophan | 0.116mg | 0.025mg | 0% |
| Threonine | 0.267mg | 0.049mg | 0% |
| Isoleucine | 0.371mg | 0.041mg | 0% |
| Leucine | 0.692mg | 0.066mg | 0% |
| Lysine | 0.193mg | 0.05mg | 0% |
| Methionine | 0.176mg | 0.016mg | 0% |
| Phenylalanine | 0.494mg | 0.052mg | 0% |
| Valine | 0.42mg | 0.056mg | 0% |
| Histidine | 0.213mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +358.7% |
| Contains more FatsFats | +268.4% |
| Contains more CarbsCarbs | +31% |
| Contains more WaterWater | +619.1% |
| Contains more OtherOther | +340% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +139.6% |
| Contains more Poly. FatPolyunsaturated fat | +872.6% |
| Contains less Sat. FatSaturated fat | -61.1% |
