Matzo vs. Raisin — In-Depth Nutrition Comparison
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A recap on differences between matzo and raisins
- Matzo is higher in selenium, vitamin B1, vitamin B3, iron, manganese, vitamin B2, and vitamin B5, yet raisins are higher in copper and potassium.
- Matzo covers your daily selenium needs 66% more than raisins.
- Matzo contains 5 times more vitamin B3 than raisins. While matzo contains 3.892mg of vitamin B3, raisins contain only 0.766mg.
Food varieties used in this article are Crackers, matzo, plain and Raisins, seedless.
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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 | +68.1% |
| Contains more ZincZinc | +209.1% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +117.4% |
| Contains more SeleniumSelenium | +6050% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +284.6% |
| Contains more PotassiumPotassium | +568.8% |
| Contains more CopperCopper | +430% |
| Contains more PhosphorusPhosphorus | +13.5% |
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 B1Vitamin B1 | +265.1% |
| Contains more Vitamin B2Vitamin B2 | +132.8% |
| Contains more Vitamin B3Vitamin B3 | +408.1% |
| Contains more Vitamin B5Vitamin B5 | +366.3% |
| Contains more FolateFolate | +240% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B6Vitamin B6 | +51.3% |
| Contains more Vitamin KVitamin K | +1066.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 0.6µg | 66% |
| Fructose | 29.68g | 37% | |
| Copper | 0.06mg | 0.318mg | 29% |
| Vitamin B1 | 0.387mg | 0.106mg | 23% |
| Vitamin B3 | 3.892mg | 0.766mg | 20% |
| Potassium | 112mg | 749mg | 19% |
| Iron | 3.16mg | 1.88mg | 16% |
| Manganese | 0.65mg | 0.299mg | 15% |
| Protein | 10g | 3.07g | 14% |
| Vitamin B2 | 0.291mg | 0.125mg | 13% |
| Vitamin B5 | 0.443mg | 0.095mg | 7% |
| Vitamin B6 | 0.115mg | 0.174mg | 5% |
| Calories | 395kcal | 299kcal | 5% |
| Zinc | 0.68mg | 0.22mg | 4% |
| Polyunsaturated fat | 0.603g | 0.037g | 4% |
| Calcium | 13mg | 50mg | 4% |
| Folate | 17µg | 5µg | 3% |
| Vitamin K | 0.3µg | 3.5µg | 3% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Fiber | 3g | 3.7g | 3% |
| Carbs | 83.7g | 79.18g | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Phosphorus | 89mg | 101mg | 2% |
| Starch | 2.7g | 1% | |
| Saturated fat | 0.226g | 0.058g | 1% |
| Fats | 1.4g | 0.46g | 1% |
| Net carbs | 80.7g | 75.48g | N/A |
| Sugar | 0.29g | 59.19g | N/A |
| Sodium | 0mg | 11mg | 0% |
| Vitamin E | 0.06mg | 0.12mg | 0% |
| Choline | 10.8mg | 11.1mg | 0% |
| Monounsaturated fat | 0.127g | 0.051g | 0% |
| Tryptophan | 0.116mg | 0.05mg | 0% |
| Threonine | 0.267mg | 0.077mg | 0% |
| Isoleucine | 0.371mg | 0.057mg | 0% |
| Leucine | 0.692mg | 0.096mg | 0% |
| Lysine | 0.193mg | 0.084mg | 0% |
| Methionine | 0.176mg | 0.021mg | 0% |
| Phenylalanine | 0.494mg | 0.065mg | 0% |
| Valine | 0.42mg | 0.083mg | 0% |
| Histidine | 0.213mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +225.7% |
| Contains more FatsFats | +204.3% |
| Contains more WaterWater | +258.8% |
| Contains more OtherOther | +210% |
~equal in
Carbs
~79.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +149% |
| Contains more Poly. FatPolyunsaturated fat | +1529.7% |
| Contains less Sat. FatSaturated fat | -74.3% |
