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  6. Matzo vs. Pumpkin seeds

Matzo vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between matzo and pumpkin seeds

  • Matzo has more vitamin B1, vitamin B3, vitamin B2, and vitamin B5; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, and potassium.
  • Pumpkin seeds cover your daily zinc needs 87% more than matzo.
  • Pumpkin seeds have 14 times less vitamin B3 than matzo. Matzo has 3.892mg of vitamin B3, while pumpkin seeds have 0.286mg.
  • Matzo contains less saturated fat.

Specific food types used in this comparison are Crackers, matzo, plain and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Matzo vs Pumpkin seeds 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
3
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +720.5%
Contains more CopperCopper +1050%
Contains more ZincZinc +1414.7%
~equal in Iron ~3.31mg
~equal in Phosphorus ~92mg

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
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% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1038.2%
Contains more Vitamin B2Vitamin B2 +459.6%
Contains more Vitamin B3Vitamin B3 +1260.8%
Contains more Vitamin B5Vitamin B5 +691.1%
Contains more Vitamin B6Vitamin B6 +210.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Pumpkin seeds DV% diff.
Zinc 0.68mg 10.3mg 87%
Copper 0.06mg 0.69mg 70%
Selenium 36.9µg 67%
Fiber 3g 18.4g 62%
Magnesium 25mg 262mg 56%
Polyunsaturated fat 0.603g 8.844g 55%
Vitamin B1 0.387mg 0.034mg 29%
Fats 1.4g 19.4g 28%
Potassium 112mg 919mg 24%
Vitamin B3 3.892mg 0.286mg 23%
Vitamin B2 0.291mg 0.052mg 18%
Protein 10g 18.55g 17%
Saturated fat 0.226g 3.67g 16%
Monounsaturated fat 0.127g 6.032g 15%
Carbs 83.7g 53.75g 10%
Vitamin B5 0.443mg 0.056mg 8%
Manganese 0.65mg 0.496mg 7%
Vitamin B6 0.115mg 0.037mg 6%
Calcium 13mg 55mg 4%
Calories 395kcal 446kcal 3%
Folate 17µg 9µg 2%
Choline 10.8mg 2%
Iron 3.16mg 3.31mg 2%
Sodium 0mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 80.7g 35.35g N/A
Sugar 0.29g N/A
Phosphorus 89mg 92mg 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0.326mg 0%
Threonine 0.267mg 0.683mg 0%
Isoleucine 0.371mg 0.956mg 0%
Leucine 0.692mg 1.572mg 0%
Lysine 0.193mg 1.386mg 0%
Methionine 0.176mg 0.417mg 0%
Phenylalanine 0.494mg 0.924mg 0%
Valine 0.42mg 1.491mg 0%
Histidine 0.213mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more CarbsCarbs +55.7%
Contains more ProteinProtein +85.5%
Contains more FatsFats +1285.7%
Contains more OtherOther +533.3%
~equal in Water ~4.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +4649.6%
Contains more Poly. FatPolyunsaturated fat +1366.7%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.