Matzo vs. Rice — In-Depth Nutrition Comparison
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Important differences between matzo and rice
- Matzo has more selenium, iron, vitamin B2, vitamin B1, vitamin B3, fiber, manganese, and phosphorus; however, rice has more folate.
- Matzo's daily need coverage for selenium is 53% more.
- Matzo has 22 times more vitamin B2 than rice. Matzo has 0.291mg of vitamin B2, while rice has 0.013mg.
The food varieties used in the comparison are Crackers, matzo, plain and Rice, white, long-grain, regular, enriched, cooked.
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.
| Contains more MagnesiumMagnesium | +108.3% |
| Contains more CalciumCalcium | +30% |
| Contains more PotassiumPotassium | +220% |
| Contains more IronIron | +163.3% |
| Contains more ZincZinc | +38.8% |
| Contains more PhosphorusPhosphorus | +107% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +37.7% |
| Contains more SeleniumSelenium | +392% |
| Contains more CopperCopper | +15% |
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 EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +137.4% |
| Contains more Vitamin B2Vitamin B2 | +2138.5% |
| Contains more Vitamin B3Vitamin B3 | +163.7% |
| Contains more Vitamin B5Vitamin B5 | +13.6% |
| Contains more Vitamin B6Vitamin B6 | +23.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +414.3% |
| Contains more FolateFolate | +241.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 7.5µg | 53% |
| Iron | 3.16mg | 1.2mg | 25% |
| Vitamin B2 | 0.291mg | 0.013mg | 21% |
| Carbs | 83.7g | 28.17g | 19% |
| Vitamin B1 | 0.387mg | 0.163mg | 19% |
| Vitamin B3 | 3.892mg | 1.476mg | 15% |
| Protein | 10g | 2.69g | 15% |
| Calories | 395kcal | 130kcal | 13% |
| Folate | 17µg | 58µg | 10% |
| Fiber | 3g | 0.4g | 10% |
| Manganese | 0.65mg | 0.472mg | 8% |
| Phosphorus | 89mg | 43mg | 7% |
| Polyunsaturated fat | 0.603g | 0.076g | 4% |
| Magnesium | 25mg | 12mg | 3% |
| Potassium | 112mg | 35mg | 2% |
| Fats | 1.4g | 0.28g | 2% |
| Choline | 10.8mg | 2.1mg | 2% |
| Zinc | 0.68mg | 0.49mg | 2% |
| Vitamin B6 | 0.115mg | 0.093mg | 2% |
| Vitamin B5 | 0.443mg | 0.39mg | 1% |
| Saturated fat | 0.226g | 0.077g | 1% |
| Copper | 0.06mg | 0.069mg | 1% |
| Net carbs | 80.7g | 27.77g | N/A |
| Calcium | 13mg | 10mg | 0% |
| Sugar | 0.29g | 0.05g | N/A |
| Sodium | 0mg | 1mg | 0% |
| Vitamin E | 0.06mg | 0.04mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Monounsaturated fat | 0.127g | 0.088g | 0% |
| Tryptophan | 0.116mg | 0.031mg | 0% |
| Threonine | 0.267mg | 0.096mg | 0% |
| Isoleucine | 0.371mg | 0.116mg | 0% |
| Leucine | 0.692mg | 0.222mg | 0% |
| Lysine | 0.193mg | 0.097mg | 0% |
| Methionine | 0.176mg | 0.063mg | 0% |
| Phenylalanine | 0.494mg | 0.144mg | 0% |
| Valine | 0.42mg | 0.164mg | 0% |
| Histidine | 0.213mg | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +271.7% |
| Contains more FatsFats | +400% |
| Contains more CarbsCarbs | +197.1% |
| Contains more OtherOther | +42.9% |
| Contains more WaterWater | +1491.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44.3% |
| Contains more Poly. FatPolyunsaturated fat | +693.4% |
| Contains less Sat. FatSaturated fat | -65.9% |
