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  6. Matzo vs. Pomegranate

Matzo vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between matzo and pomegranate

  • Matzo has more selenium, iron, vitamin B1, manganese, vitamin B3, vitamin B2, and phosphorus; however, pomegranate is higher in vitamin K, vitamin C, and copper.
  • Matzo covers your daily need for selenium, 66% more than pomegranate.
  • Matzo has 13 times more vitamin B3 than pomegranate. While matzo has 3.892mg of vitamin B3, pomegranate has only 0.293mg.

These are the specific foods used in this comparison Crackers, matzo, plain and Pomegranates, raw.

Infographic

Matzo vs Pomegranate 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +30%
Contains more IronIron +953.3%
Contains more ZincZinc +94.3%
Contains more PhosphorusPhosphorus +147.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +446.2%
Contains more SeleniumSelenium +7280%
Contains more PotassiumPotassium +110.7%
Contains more CopperCopper +163.3%

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B1Vitamin B1 +477.6%
Contains more Vitamin B2Vitamin B2 +449.1%
Contains more Vitamin B3Vitamin B3 +1228.3%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more CholineCholine +42.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin KVitamin K +5366.7%
Contains more FolateFolate +123.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Pomegranate DV% diff.
Selenium 36.9µg 0.5µg 66%
Iron 3.16mg 0.3mg 36%
Vitamin B1 0.387mg 0.067mg 27%
Manganese 0.65mg 0.119mg 23%
Vitamin B3 3.892mg 0.293mg 22%
Carbs 83.7g 18.7g 22%
Vitamin B2 0.291mg 0.053mg 18%
Protein 10g 1.67g 17%
Calories 395kcal 83kcal 16%
Vitamin K 0.3µg 16.4µg 13%
Copper 0.06mg 0.158mg 11%
Vitamin C 0mg 10.2mg 11%
Phosphorus 89mg 36mg 8%
Folate 17µg 38µg 5%
Vitamin E 0.06mg 0.6mg 4%
Potassium 112mg 236mg 4%
Fiber 3g 4g 4%
Polyunsaturated fat 0.603g 0.079g 3%
Magnesium 25mg 12mg 3%
Zinc 0.68mg 0.35mg 3%
Vitamin B6 0.115mg 0.075mg 3%
Vitamin B5 0.443mg 0.377mg 1%
Choline 10.8mg 7.6mg 1%
Fats 1.4g 1.17g 0%
Net carbs 80.7g 14.7g N/A
Calcium 13mg 10mg 0%
Sugar 0.29g 13.67g N/A
Sodium 0mg 3mg 0%
Saturated fat 0.226g 0.12g 0%
Monounsaturated fat 0.127g 0.093g 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
4
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +498.8%
Contains more FatsFats +19.7%
Contains more CarbsCarbs +347.6%
Contains more OtherOther +13.2%
Contains more WaterWater +1712.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +36.6%
Contains more Poly. FatPolyunsaturated fat +663.3%
Contains less Sat. FatSaturated fat -46.9%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.