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).
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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 | +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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
51%
33%
Comparison summary
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 0.405g)
Which food is lower in glycemic index?
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.