Matzo vs. Potato flour — In-Depth Nutrition Comparison

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Significant differences between matzo and potato flour

Matzo has more selenium, iron, vitamin B2, manganese, and vitamin B1; however, potato flour is richer in vitamin B6, potassium, copper, fiber, and phosphorus.
Matzo covers your daily selenium needs 65% more than potato flour.
Potato flour has 6 times less vitamin B2 than matzo. Matzo has 0.291mg of vitamin B2, while potato flour has 0.051mg.

Specific food types used in this comparison are Crackers, matzo, plain and Potato flour.

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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

Potato flour

Contains more IronIron	+129%
Contains more ZincZinc	+25.9%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+107.7%
Contains more SeleniumSelenium	+3254.5%

Contains more MagnesiumMagnesium	+160%
Contains more CalciumCalcium	+400%
Contains more PotassiumPotassium	+793.8%
Contains more CopperCopper	+228.3%
Contains more PhosphorusPhosphorus	+88.8%

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

Potato flour

Contains more Vitamin B1Vitamin B1	+69.7%
Contains more Vitamin B2Vitamin B2	+470.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+316.7%
Contains more Vitamin B6Vitamin B6	+568.7%
Contains more FolateFolate	+47.1%
Contains more CholineCholine	+265.7%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~3.507mg

~equal in Vitamin B5 ~0.474mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	1.1µg	65%
Vitamin B6	0.115mg	0.769mg	50%
Potassium	112mg	1001mg	26%
Iron	3.16mg	1.38mg	22%
Vitamin B2	0.291mg	0.051mg	18%
Copper	0.06mg	0.197mg	15%
Manganese	0.65mg	0.313mg	15%
Vitamin B1	0.387mg	0.228mg	13%
Fiber	3g	5.9g	12%
Phosphorus	89mg	168mg	11%
Magnesium	25mg	65mg	10%
Protein	10g	6.9g	6%
Calcium	13mg	65mg	5%
Choline	10.8mg	39.5mg	5%
Vitamin C	0mg	3.8mg	4%
Polyunsaturated fat	0.603g	0.15g	3%
Folate	17µg	25µg	2%
Vitamin B3	3.892mg	3.507mg	2%
Calories	395kcal	357kcal	2%
Fats	1.4g	0.34g	2%
Sodium	0mg	55mg	2%
Saturated fat	0.226g	0.09g	1%
Vitamin E	0.06mg	0.25mg	1%
Zinc	0.68mg	0.54mg	1%
Vitamin B5	0.443mg	0.474mg	1%
Carbs	83.7g	83.1g	0%
Net carbs	80.7g	77.2g	N/A
Sugar	0.29g	3.52g	N/A
Vitamin K	0.3µg	0µg	0%
Monounsaturated fat	0.127g	0.008g	0%
Tryptophan	0.116mg	0.115mg	0%
Threonine	0.267mg	0.28mg	0%
Isoleucine	0.371mg	0.299mg	0%
Leucine	0.692mg	0.425mg	0%
Lysine	0.193mg	0.413mg	0%
Methionine	0.176mg	0.107mg	0%
Phenylalanine	0.494mg	0.316mg	0%
Valine	0.42mg	0.356mg	0%
Histidine	0.213mg	0.166mg	0%