Matzo vs. Potato — In-Depth Nutrition Comparison
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How are matzo and potatoes different?
- Matzo is higher in selenium, iron, vitamin B1, vitamin B2, manganese, and vitamin B3; however, potatoes are richer in vitamin C, vitamin B6, potassium, and copper.
- Daily need coverage for selenium for matzo is 66% higher.
- Matzo contains 9 times more vitamin B2 than potatoes. While matzo contains 0.291mg of vitamin B2, potatoes contain only 0.032mg.
Crackers, matzo, plain and Potatoes, flesh, and skin, raw are the varieties used in this article.
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.
| Contains more IronIron | +290.1% |
| Contains more ZincZinc | +126.7% |
| Contains more PhosphorusPhosphorus | +56.1% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +225% |
| Contains more SeleniumSelenium | +9125% |
| Contains more PotassiumPotassium | +279.5% |
| Contains more CopperCopper | +83.3% |
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 EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +377.8% |
| Contains more Vitamin B2Vitamin B2 | +809.4% |
| Contains more Vitamin B3Vitamin B3 | +266.8% |
| Contains more Vitamin B5Vitamin B5 | +50.2% |
| Contains more FolateFolate | +13.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +159.1% |
| Contains more Vitamin KVitamin K | +566.7% |
| Contains more CholineCholine | +12% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 0.4µg | 66% |
| Iron | 3.16mg | 0.81mg | 29% |
| Vitamin B1 | 0.387mg | 0.081mg | 26% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Carbs | 83.7g | 17.49g | 22% |
| Vitamin B2 | 0.291mg | 0.032mg | 20% |
| Manganese | 0.65mg | 0.2mg | 20% |
| Vitamin B3 | 3.892mg | 1.061mg | 18% |
| Protein | 10g | 2.05g | 16% |
| Calories | 395kcal | 77kcal | 16% |
| Vitamin B6 | 0.115mg | 0.298mg | 14% |
| Potassium | 112mg | 425mg | 9% |
| Copper | 0.06mg | 0.11mg | 6% |
| Starch | 15.29g | 6% | |
| Phosphorus | 89mg | 57mg | 5% |
| Polyunsaturated fat | 0.603g | 0.042g | 4% |
| Fiber | 3g | 2.1g | 4% |
| Zinc | 0.68mg | 0.3mg | 3% |
| Vitamin B5 | 0.443mg | 0.295mg | 3% |
| Fats | 1.4g | 0.09g | 2% |
| Vitamin K | 0.3µg | 2µg | 1% |
| Folate | 17µg | 15µg | 1% |
| Saturated fat | 0.226g | 0.025g | 1% |
| Net carbs | 80.7g | 15.39g | N/A |
| Magnesium | 25mg | 23mg | 0% |
| Calcium | 13mg | 12mg | 0% |
| Sugar | 0.29g | 0.82g | N/A |
| Sodium | 0mg | 6mg | 0% |
| Vitamin E | 0.06mg | 0.01mg | 0% |
| Choline | 10.8mg | 12.1mg | 0% |
| Monounsaturated fat | 0.127g | 0.002g | 0% |
| Tryptophan | 0.116mg | 0.021mg | 0% |
| Threonine | 0.267mg | 0.067mg | 0% |
| Isoleucine | 0.371mg | 0.066mg | 0% |
| Leucine | 0.692mg | 0.098mg | 0% |
| Lysine | 0.193mg | 0.107mg | 0% |
| Methionine | 0.176mg | 0.032mg | 0% |
| Phenylalanine | 0.494mg | 0.081mg | 0% |
| Valine | 0.42mg | 0.103mg | 0% |
| Histidine | 0.213mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +387.8% |
| Contains more FatsFats | +1455.6% |
| Contains more CarbsCarbs | +378.6% |
| Contains more WaterWater | +1743% |
| Contains more OtherOther | +86.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6250% |
| Contains more Poly. FatPolyunsaturated fat | +1335.7% |
| Contains less Sat. FatSaturated fat | -88.9% |