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Matzo vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between matzo and refried beans

  • Matzo has more selenium, vitamin B1, vitamin B3, iron, vitamin B2, and manganese; however, refried beans are richer in copper, vitamin C, and potassium.
  • Matzo covers your daily selenium needs 57% more than refried beans.
  • Refried beans have 11 times less vitamin B3 than matzo. Matzo has 3.892mg of vitamin B3, while refried beans have 0.367mg.

Specific food types used in this comparison are Crackers, matzo, plain and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Matzo vs Refried beans 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.
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more IronIron +119.4%
Contains more ZincZinc +17.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +124.9%
Contains more SeleniumSelenium +536.2%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +123.1%
Contains more PotassiumPotassium +184.8%
Contains more CopperCopper +115%
~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
6
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin B1Vitamin B1 +409.2%
Contains more Vitamin B2Vitamin B2 +268.4%
Contains more Vitamin B3Vitamin B3 +960.5%
Contains more Vitamin B5Vitamin B5 +134.4%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more FolateFolate +54.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +96.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +100.8%
Contains more CarbsCarbs +517.7%
Contains more FatsFats +43.6%
Contains more WaterWater +1708.1%
Contains more OtherOther +185%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -64.2%
Contains more Mono. FatMonounsaturated fat +373.2%
~equal in Polyunsaturated fat ~0.543g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Refried beans DV% diff.
Selenium 36.9µg 5.8µg 57%
Vitamin B1 0.387mg 0.076mg 26%
Carbs 83.7g 13.55g 23%
Vitamin B3 3.892mg 0.367mg 22%
Iron 3.16mg 1.44mg 22%
Histidine 0.213mg 153mg 22%
Vitamin B2 0.291mg 0.079mg 16%
Manganese 0.65mg 0.289mg 16%
Sodium 0mg 370mg 16%
Calories 395kcal 90kcal 15%
Protein 10g 4.98g 10%
Copper 0.06mg 0.129mg 8%
Vitamin C 0mg 6mg 7%
Potassium 112mg 319mg 6%
Vitamin B5 0.443mg 0.189mg 5%
Starch 7.43g 3%
Fiber 3g 3.7g 3%
Folate 17µg 11µg 2%
Vitamin K 0.3µg 2.1µg 2%
Calcium 13mg 29mg 2%
Magnesium 25mg 35mg 2%
Choline 10.8mg 21.2mg 2%
Saturated fat 0.226g 0.631g 2%
Fats 1.4g 2.01g 1%
Vitamin B6 0.115mg 0.103mg 1%
Zinc 0.68mg 0.58mg 1%
Monounsaturated fat 0.127g 0.601g 1%
Net carbs 80.7g 9.85g N/A
Sugar 0.29g 0.54g N/A
Phosphorus 89mg 92mg 0%
Vitamin E 0.06mg 0.09mg 0%
Trans fat 0.016g N/A
Polyunsaturated fat 0.603g 0.543g 0%
Tryptophan 0.116mg 0.065mg 0%
Threonine 0.267mg 0.231mg 0%
Isoleucine 0.371mg 0.242mg 0%
Leucine 0.692mg 0.438mg 0%
Lysine 0.193mg 0.377mg 0%
Methionine 0.176mg 0.083mg 0%
Phenylalanine 0.494mg 0.297mg 0%
Valine 0.42mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Matzo
10%
Refried beans
Minerals Daily Need Coverage Score
51%
Matzo
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 0.405g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 38)
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 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.
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.