Matzo vs. Roe — In-Depth Nutrition Comparison
Compare
The main differences between matzo and roe
- Matzo is richer in iron and manganese, yet roe is richer in vitamin B12, phosphorus, vitamin B2, selenium, folate, vitamin C, and vitamin B5.
- Daily need coverage for vitamin B12 for roe is 481% higher.
- Matzo contains 50 times more manganese than roe. Matzo contains 0.65mg of manganese, while roe contains 0.013mg.
Food types used in this article are Crackers, matzo, plain and Fish, roe, mixed species, cooked, dry heat.
Infographic
Infographic link
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 | +310.4% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +4900% |
| Contains more CalciumCalcium | +115.4% |
| Contains more PotassiumPotassium | +152.7% |
| Contains more CopperCopper | +113.3% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +478.7% |
| Contains more SeleniumSelenium | +40.1% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +39.7% |
| Contains more Vitamin B3Vitamin B3 | +77.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +226.1% |
| Contains more Vitamin B5Vitamin B5 | +160.5% |
| Contains more Vitamin B6Vitamin B6 | +60.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +441.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Phosphorus | 89mg | 515mg | 61% |
| Vitamin B2 | 0.291mg | 0.949mg | 51% |
| Protein | 10g | 28.62g | 37% |
| Iron | 3.16mg | 0.77mg | 30% |
| Manganese | 0.65mg | 0.013mg | 28% |
| Carbs | 83.7g | 1.92g | 27% |
| Selenium | 36.9µg | 51.7µg | 27% |
| Polyunsaturated fat | 0.603g | 3.404g | 19% |
| Folate | 17µg | 92µg | 19% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Vitamin B5 | 0.443mg | 1.154mg | 14% |
| Fiber | 3g | 0g | 12% |
| Fats | 1.4g | 8.23g | 11% |
| Vitamin B3 | 3.892mg | 2.192mg | 11% |
| Calories | 395kcal | 204kcal | 10% |
| Vitamin A | 0µg | 91µg | 10% |
| Vitamin B1 | 0.387mg | 0.277mg | 9% |
| Copper | 0.06mg | 0.128mg | 8% |
| Saturated fat | 0.226g | 1.866g | 7% |
| Potassium | 112mg | 283mg | 5% |
| Vitamin B6 | 0.115mg | 0.185mg | 5% |
| Monounsaturated fat | 0.127g | 2.129g | 5% |
| Sodium | 0mg | 117mg | 5% |
| Zinc | 0.68mg | 1.28mg | 5% |
| Calcium | 13mg | 28mg | 2% |
| Choline | 10.8mg | 2% | |
| Net carbs | 80.7g | 1.92g | N/A |
| Magnesium | 25mg | 26mg | 0% |
| Sugar | 0.29g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.375mg | 0% |
| Threonine | 0.267mg | 1.305mg | 0% |
| Isoleucine | 0.371mg | 1.465mg | 0% |
| Leucine | 0.692mg | 2.509mg | 0% |
| Lysine | 0.193mg | 2.179mg | 0% |
| Methionine | 0.176mg | 0.71mg | 0% |
| Phenylalanine | 0.494mg | 1.401mg | 0% |
| Valine | 0.42mg | 1.676mg | 0% |
| Histidine | 0.213mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4259.4% |
| Contains more ProteinProtein | +186.2% |
| Contains more FatsFats | +487.9% |
| Contains more WaterWater | +1263.5% |
| Contains more OtherOther | +333.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.9% |
| Contains more Mono. FatMonounsaturated fat | +1576.4% |
| Contains more Poly. FatPolyunsaturated fat | +464.5% |
