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Matzo vs. Puff pastry — In-Depth Nutrition Comparison

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How are Matzo and Puff pastry different?

  • Matzo is richer in Selenium, Vitamin B5, Vitamin B6, Iron, and Manganese, while Puff pastry is higher in Vitamin K, Folate, and Copper.
  • Puff pastry covers your daily need of Saturated Fat 26% more than Matzo.
  • Matzo is lower in Saturated Fat.

Crackers, matzo, plain and Puff pastry, frozen, ready-to-bake, baked types were used in this article.

Infographic

Matzo vs Puff pastry 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.
Contains more Calcium +30%
Contains more Iron +21.5%
Contains more Magnesium +56.3%
Contains more Phosphorus +48.3%
Contains more Potassium +80.6%
Contains less Sodium -100%
Contains more Zinc +25.9%
Contains more Manganese +31.3%
Contains more Selenium +50.6%
Contains more Copper +91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Calcium +30%
Contains more Iron +21.5%
Contains more Magnesium +56.3%
Contains more Phosphorus +48.3%
Contains more Potassium +80.6%
Contains less Sodium -100%
Contains more Zinc +25.9%
Contains more Manganese +31.3%
Contains more Selenium +50.6%
Contains more Copper +91.7%

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
5
:
Contains more Vitamin B1 +19.8%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +505.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +816.7%
Contains more Folate +223.5%
Contains more Vitamin K +5333.3%
Equal in Vitamin B3 - 3.8
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin B1 +19.8%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +505.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +816.7%
Contains more Folate +223.5%
Contains more Vitamin K +5333.3%
Equal in Vitamin B3 - 3.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +35.1%
Contains more Carbs +83.2%
Contains more Fats +2650%
Contains more Water +72.1%
Contains more Other +66.7%
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Protein +35.1%
Contains more Carbs +83.2%
Contains more Fats +2650%
Contains more Water +72.1%
Contains more Other +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +6851.2%
Contains more Polyunsaturated fat +3586.2%
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +6851.2%
Contains more Polyunsaturated fat +3586.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Puff pastry Opinion
Net carbs 80.7g 44.2g Matzo
Protein 10g 7.4g Matzo
Fats 1.4g 38.5g Puff pastry
Carbs 83.7g 45.7g Matzo
Calories 395kcal 558kcal Puff pastry
Sugar 0.29g 0.75g Matzo
Fiber 3g 1.5g Matzo
Calcium 13mg 10mg Matzo
Iron 3.16mg 2.6mg Matzo
Magnesium 25mg 16mg Matzo
Phosphorus 89mg 60mg Matzo
Potassium 112mg 62mg Matzo
Sodium 0mg 253mg Matzo
Zinc 0.68mg 0.54mg Matzo
Copper 0.06mg 0.115mg Puff pastry
Manganese 0.65mg 0.495mg Matzo
Selenium 36.9µg 24.5µg Matzo
Vitamin A 0IU 1IU Puff pastry
Vitamin E 0.06mg 0.55mg Puff pastry
Vitamin B1 0.387mg 0.323mg Matzo
Vitamin B2 0.291mg 0.258mg Matzo
Vitamin B3 3.892mg 3.8mg Matzo
Vitamin B5 0.443mg 0mg Matzo
Vitamin B6 0.115mg 0.019mg Matzo
Folate 17µg 55µg Puff pastry
Vitamin K 0.3µg 16.3µg Puff pastry
Tryptophan 0.116mg 0.086mg Matzo
Threonine 0.267mg 0.198mg Matzo
Isoleucine 0.371mg 0.275mg Matzo
Leucine 0.692mg 0.514mg Matzo
Lysine 0.193mg 0.144mg Matzo
Methionine 0.176mg 0.131mg Matzo
Phenylalanine 0.494mg 0.367mg Matzo
Valine 0.42mg 0.312mg Matzo
Histidine 0.213mg 0.158mg Matzo
Saturated Fat 0.226g 5.502g Matzo
Monounsaturated Fat 0.127g 8.828g Puff pastry
Polyunsaturated fat 0.603g 22.228g Puff pastry

Which food is preferable for your diet?

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

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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
26%
Puff pastry
Minerals Daily Need Coverage Score
51%
Matzo
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 253mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 5.276g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 56)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.