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Matzo vs. Popovers — In-Depth Nutrition Comparison

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What are the main differences between matzo and popovers?

  • Matzo is richer in vitamin B2 and vitamin B6, while popovers are higher in folate, copper, and monounsaturated fat.
  • Popovers' daily need coverage for sodium is 39% higher.
  • Popovers have 3 times less vitamin B6 than matzo. Matzo has 0.115mg of vitamin B6, while popovers have 0.042mg.
  • Matzo is lower in saturated fat.

We used Crackers, matzo, plain and Popovers, dry mix, enriched types in this comparison.

Infographic

Matzo vs Popovers 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.
Matzo
2
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 18% 9.6% 8.8% 111% 57% 24% 43% 118% 97% 205%
Contains more PotassiumPotassium +12%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +146.2%
Contains more CopperCopper +185%
Contains more ZincZinc +29.4%
Contains more PhosphorusPhosphorus +12.4%
Contains more ManganeseManganese +14%
~equal in Magnesium ~25mg
~equal in Iron ~2.97mg
~equal in Selenium ~37.6µg

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
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 0.33% 0% 0% 0% 108% 34% 63% 29% 9.7% 10% 0% 109% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +98%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B6Vitamin B6 +173.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +752.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.48mg

All nutrients comparison - raw data values

Nutrient Matzo Popovers DV% diff.
Sodium 0mg 906mg 39%
Folate 17µg 145µg 32%
Fiber 3g 12%
Copper 0.06mg 0.171mg 12%
Vitamin B2 0.291mg 0.147mg 11%
Vitamin B6 0.115mg 0.042mg 6%
Monounsaturated fat 0.127g 1.984g 5%
Carbs 83.7g 71g 4%
Fats 1.4g 4.3g 4%
Manganese 0.65mg 0.741mg 4%
Vitamin B1 0.387mg 0.43mg 4%
Saturated fat 0.226g 0.983g 3%
Vitamin B3 3.892mg 3.378mg 3%
Vitamin B12 0µg 0.08µg 3%
Calcium 13mg 32mg 2%
Choline 10.8mg 2%
Iron 3.16mg 2.97mg 2%
Zinc 0.68mg 0.88mg 2%
Phosphorus 89mg 100mg 2%
Polyunsaturated fat 0.603g 0.823g 1%
Vitamin B5 0.443mg 0.48mg 1%
Calories 395kcal 371kcal 1%
Protein 10g 10.4g 1%
Selenium 36.9µg 37.6µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 80.7g 71g N/A
Magnesium 25mg 25mg 0%
Potassium 112mg 100mg 0%
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0.123mg 0%
Threonine 0.267mg 0.293mg 0%
Isoleucine 0.371mg 0.407mg 0%
Leucine 0.692mg 0.747mg 0%
Lysine 0.193mg 0.249mg 0%
Methionine 0.176mg 0.191mg 0%
Phenylalanine 0.494mg 0.517mg 0%
Valine 0.42mg 0.458mg 0%
Histidine 0.213mg 0.229mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
10% 4% 71% 12% 3%
Protein: 10.4 g
Fats: 4.3 g
Carbs: 71 g
Water: 11.7 g
Other: 2.6 g
Contains more CarbsCarbs +17.9%
Contains more FatsFats +207.1%
Contains more WaterWater +172.1%
Contains more OtherOther +333.3%
~equal in Protein ~10.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
26% 52% 22%
Saturated fat: Sat. Fat 0.983 g
Monounsaturated fat: Mono. Fat 1.984 g
Polyunsaturated fat: Poly. Fat 0.823 g
Contains less Sat. FatSaturated fat -77%
Contains more Mono. FatMonounsaturated fat +1462.2%
Contains more Poly. FatPolyunsaturated fat +36.5%

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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. Popovers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172792/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.