Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Matzo vs. Provolone — In-Depth Nutrition Comparison

Compare

Important differences between matzo and provolone

  • Matzo has more selenium, iron, vitamin B1, manganese, and vitamin B3; however, provolone has more calcium, vitamin B12, and phosphorus.
  • Provolone's daily need coverage for saturated fat is 84% more.
  • Matzo has 65 times more manganese than provolone. Matzo has 0.65mg of manganese, while provolone has 0.01mg.
  • Matzo is lower in saturated fat.

The food varieties used in the comparison are Crackers, matzo, plain and Cheese, provolone.

Infographic

Matzo vs Provolone 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
5
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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more IronIron +507.7%
Contains more CopperCopper +130.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +6400%
Contains more SeleniumSelenium +154.5%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +5715.4%
Contains more PotassiumPotassium +23.2%
Contains more ZincZinc +375%
Contains more PhosphorusPhosphorus +457.3%

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
4
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin B1Vitamin B1 +1936.8%
Contains more Vitamin B3Vitamin B3 +2394.9%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more FolateFolate +70%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +633.3%
Contains more CholineCholine +42.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.476mg

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more CarbsCarbs +3811.2%
Contains more ProteinProtein +155.8%
Contains more FatsFats +1801.4%
Contains more WaterWater +852.3%
Contains more OtherOther +685%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +5721.3%
Contains more Poly. FatPolyunsaturated fat +27.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Provolone DV% diff.
Saturated fat 0.226g 17.078g 77%
Calcium 13mg 756mg 74%
Vitamin B12 0µg 1.46µg 61%
Phosphorus 89mg 496mg 58%
Selenium 36.9µg 14.5µg 41%
Fats 1.4g 26.62g 39%
Sodium 0mg 876mg 38%
Iron 3.16mg 0.52mg 33%
Vitamin B1 0.387mg 0.019mg 31%
Protein 10g 25.58g 31%
Manganese 0.65mg 0.01mg 28%
Carbs 83.7g 2.14g 27%
Vitamin A 0µg 236µg 26%
Cholesterol 0mg 69mg 23%
Vitamin B3 3.892mg 0.156mg 23%
Zinc 0.68mg 3.23mg 23%
Monounsaturated fat 0.127g 7.393g 18%
Fiber 3g 0g 12%
Copper 0.06mg 0.026mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin B6 0.115mg 0.073mg 3%
Vitamin K 0.3µg 2.2µg 2%
Folate 17µg 10µg 2%
Calories 395kcal 351kcal 2%
Vitamin B2 0.291mg 0.321mg 2%
Vitamin B5 0.443mg 0.476mg 1%
Vitamin E 0.06mg 0.23mg 1%
Potassium 112mg 138mg 1%
Choline 10.8mg 15.4mg 1%
Magnesium 25mg 28mg 1%
Polyunsaturated fat 0.603g 0.769g 1%
Net carbs 80.7g 2.14g N/A
Sugar 0.29g 0.56g N/A
Tryptophan 0.116mg 0.345mg 0%
Threonine 0.267mg 0.982mg 0%
Isoleucine 0.371mg 1.091mg 0%
Leucine 0.692mg 2.297mg 0%
Lysine 0.193mg 2.646mg 0%
Methionine 0.176mg 0.686mg 0%
Phenylalanine 0.494mg 1.287mg 0%
Valine 0.42mg 1.64mg 0%
Histidine 0.213mg 1.115mg 0%

Which food is preferable for your diet?

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

People also compare

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
24%
Matzo
32%
Provolone
Minerals Daily Need Coverage Score
51%
Matzo
78%
Provolone

Comparison summary

Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.27g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 876mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 16.852g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 27)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2.5)
Which food is richer in minerals?
?
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.