Matzo vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between matzo and brown rice

Matzo is richer in selenium, iron, vitamin B1, vitamin B2, vitamin B3, and fiber, yet brown rice is richer in manganese and copper.
Daily need coverage for selenium for matzo is 57% higher.
Matzo contains 6 times more iron than brown rice. Matzo contains 3.16mg of iron, while brown rice contains 0.56mg.

Food types used in this article are Crackers, matzo, plain and Rice, brown, long-grain, cooked.

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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

Brown rice

Contains more CalciumCalcium	+333.3%
Contains more PotassiumPotassium	+30.2%
Contains more IronIron	+464.3%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+536.2%

Contains more MagnesiumMagnesium	+56%
Contains more CopperCopper	+76.7%
Contains more PhosphorusPhosphorus	+15.7%
Contains more ManganeseManganese	+49.8%

~equal in Zinc ~0.71mg

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

Brown rice

Contains more Vitamin B1Vitamin B1	+117.4%
Contains more Vitamin B2Vitamin B2	+321.7%
Contains more Vitamin B3Vitamin B3	+52%
Contains more Vitamin B5Vitamin B5	+16.6%
Contains more Vitamin KVitamin K	+50%
Contains more FolateFolate	+88.9%
Contains more CholineCholine	+17.4%

Contains more Vitamin EVitamin E

+183.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	5.8µg	57%
Iron	3.16mg	0.56mg	33%
Carbs	83.7g	25.58g	19%
Vitamin B2	0.291mg	0.069mg	17%
Vitamin B1	0.387mg	0.178mg	17%
Protein	10g	2.74g	15%
Manganese	0.65mg	0.974mg	14%
Calories	395kcal	123kcal	14%
Starch		24.79g	10%
Vitamin B3	3.892mg	2.561mg	8%
Fiber	3g	1.6g	6%
Copper	0.06mg	0.106mg	5%
Magnesium	25mg	39mg	3%
Polyunsaturated fat	0.603g	0.366g	2%
Folate	17µg	9µg	2%
Phosphorus	89mg	103mg	2%
Fats	1.4g	0.97g	1%
Vitamin B6	0.115mg	0.123mg	1%
Vitamin B5	0.443mg	0.38mg	1%
Potassium	112mg	86mg	1%
Monounsaturated fat	0.127g	0.369g	1%
Vitamin E	0.06mg	0.17mg	1%
Calcium	13mg	3mg	1%
Net carbs	80.7g	23.98g	N/A
Sugar	0.29g	0.24g	N/A
Zinc	0.68mg	0.71mg	0%
Sodium	0mg	4mg	0%
Vitamin K	0.3µg	0.2µg	0%
Saturated fat	0.226g	0.26g	0%
Choline	10.8mg	9.2mg	0%
Tryptophan	0.116mg	0.033mg	0%
Threonine	0.267mg	0.095mg	0%
Isoleucine	0.371mg	0.109mg	0%
Leucine	0.692mg	0.214mg	0%
Lysine	0.193mg	0.099mg	0%
Methionine	0.176mg	0.058mg	0%
Phenylalanine	0.494mg	0.133mg	0%
Valine	0.42mg	0.151mg	0%
Histidine	0.213mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A