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  6. Matzo vs. Potato

Matzo vs. Potato — In-Depth Nutrition Comparison

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How are Matzo and Potato different?

  • Matzo is higher in Selenium, Iron, Vitamin B1, Vitamin B2, Manganese, and Vitamin B3, however, Potato is richer in Vitamin C, Vitamin B6, Potassium, and Copper.
  • Daily need coverage for Selenium from Matzo is 66% higher.
  • Matzo contains 9 times more Vitamin B2 than Potato. While Matzo contains 0.291mg of Vitamin B2, Potato contains only 0.032mg.

Crackers, matzo, plain and Potatoes, flesh and skin, raw are the varieties used in this article.

Infographic

Matzo vs Potato 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
:
2
Potato
Potato
Contains more Iron +290.1%
Contains more Phosphorus +56.1%
Contains less Sodium -100%
Contains more Zinc +126.7%
Contains more Manganese +225%
Contains more Selenium +9125%
Contains more Potassium +279.5%
Contains more Copper +83.3%
Equal in Calcium - 12
Equal in Magnesium - 23
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Contains more Iron +290.1%
Contains more Phosphorus +56.1%
Contains less Sodium -100%
Contains more Zinc +126.7%
Contains more Manganese +225%
Contains more Selenium +9125%
Contains more Potassium +279.5%
Contains more Copper +83.3%
Equal in Calcium - 12
Equal in Magnesium - 23

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
:
4
Potato
Potato
Contains more Vitamin E +500%
Contains more Vitamin B1 +377.8%
Contains more Vitamin B2 +809.4%
Contains more Vitamin B3 +266.8%
Contains more Vitamin B5 +50.2%
Contains more Folate +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +159.1%
Contains more Vitamin K +566.7%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin E +500%
Contains more Vitamin B1 +377.8%
Contains more Vitamin B2 +809.4%
Contains more Vitamin B3 +266.8%
Contains more Vitamin B5 +50.2%
Contains more Folate +13.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +159.1%
Contains more Vitamin K +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
:
2
Potato
Potato
Contains more Protein +387.8%
Contains more Fats +1455.6%
Contains more Carbs +378.6%
Contains more Water +1743%
Contains more Other +86.7%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more Protein +387.8%
Contains more Fats +1455.6%
Contains more Carbs +378.6%
Contains more Water +1743%
Contains more Other +86.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +6250%
Contains more Polyunsaturated fat +1335.7%
Contains less Saturated Fat -88.9%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +6250%
Contains more Polyunsaturated fat +1335.7%
Contains less Saturated Fat -88.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Potato Opinion
Net carbs 80.7g 15.39g Matzo
Protein 10g 2.05g Matzo
Fats 1.4g 0.09g Matzo
Carbs 83.7g 17.49g Matzo
Calories 395kcal 77kcal Matzo
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.29g 0.82g Matzo
Fiber 3g 2.1g Matzo
Calcium 13mg 12mg Matzo
Iron 3.16mg 0.81mg Matzo
Magnesium 25mg 23mg Matzo
Phosphorus 89mg 57mg Matzo
Potassium 112mg 425mg Potato
Sodium 0mg 6mg Matzo
Zinc 0.68mg 0.3mg Matzo
Copper 0.06mg 0.11mg Potato
Manganese 0.65mg 0.2mg Matzo
Selenium 36.9µg 0.4µg Matzo
Vitamin A 0IU 2IU Potato
Vitamin E 0.06mg 0.01mg Matzo
Vitamin C 0mg 19.7mg Potato
Vitamin B1 0.387mg 0.081mg Matzo
Vitamin B2 0.291mg 0.032mg Matzo
Vitamin B3 3.892mg 1.061mg Matzo
Vitamin B5 0.443mg 0.295mg Matzo
Vitamin B6 0.115mg 0.298mg Potato
Folate 17µg 15µg Matzo
Vitamin K 0.3µg 2µg Potato
Tryptophan 0.116mg 0.021mg Matzo
Threonine 0.267mg 0.067mg Matzo
Isoleucine 0.371mg 0.066mg Matzo
Leucine 0.692mg 0.098mg Matzo
Lysine 0.193mg 0.107mg Matzo
Methionine 0.176mg 0.032mg Matzo
Phenylalanine 0.494mg 0.081mg Matzo
Valine 0.42mg 0.103mg Matzo
Histidine 0.213mg 0.035mg Matzo
Saturated Fat 0.226g 0.025g Potato
Monounsaturated Fat 0.127g 0.002g Matzo
Polyunsaturated fat 0.603g 0.042g Matzo

Which food is preferable for your diet?

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

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
18%
Potato
Minerals Daily Need Coverage Score
51%
Matzo
19%
Potato

Comparison summary

Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.201g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 86)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.2)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.