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  6. Matzo vs. Rye bread

Matzo vs. Rye bread — In-Depth Nutrition Comparison

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What are the differences between Matzo and Rye bread?

  • Matzo is higher in Selenium, yet Rye bread is higher in Folate, Copper, Fiber, Manganese, Calcium, and Phosphorus.
  • Rye bread's daily need coverage for Sodium is 26% more.

We used Crackers, matzo, plain and Bread, rye types in this article.

Infographic

Matzo vs Rye bread 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.
Matzo
Matzo
3
:
7
Rye bread
Rye bread
Contains more Iron +11.7%
Contains less Sodium -100%
Contains more Selenium +19.4%
Contains more Calcium +461.5%
Contains more Magnesium +60%
Contains more Phosphorus +40.4%
Contains more Potassium +48.2%
Contains more Zinc +67.6%
Contains more Copper +210%
Contains more Manganese +26.8%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Iron +11.7%
Contains less Sodium -100%
Contains more Selenium +19.4%
Contains more Calcium +461.5%
Contains more Magnesium +60%
Contains more Phosphorus +40.4%
Contains more Potassium +48.2%
Contains more Zinc +67.6%
Contains more Copper +210%
Contains more Manganese +26.8%

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
Matzo
3
:
7
Rye bread
Rye bread
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +15.1%
Contains more Folate +547.1%
Contains more Vitamin K +300%
Equal in Vitamin B3 - 3.805
Equal in Vitamin B5 - 0.44
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin B6 +53.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +450%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.1%
Contains more Vitamin B2 +15.1%
Contains more Folate +547.1%
Contains more Vitamin K +300%
Equal in Vitamin B3 - 3.805
Equal in Vitamin B5 - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
:
3
Rye bread
Rye bread
Contains more Protein +17.6%
Contains more Carbs +73.3%
Contains more Fats +135.7%
Contains more Water +767.4%
Contains more Other +333.3%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Protein +17.6%
Contains more Carbs +73.3%
Contains more Fats +135.7%
Contains more Water +767.4%
Contains more Other +333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Rye bread
Rye bread
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +932.3%
Contains more Polyunsaturated fat +32.5%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains less Saturated Fat -63.9%
Contains more Monounsaturated Fat +932.3%
Contains more Polyunsaturated fat +32.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Rye bread
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Matzo Rye bread Opinion
Net carbs 80.7g 42.5g Matzo
Protein 10g 8.5g Matzo
Fats 1.4g 3.3g Rye bread
Carbs 83.7g 48.3g Matzo
Calories 395kcal 259kcal Matzo
Sugar 0.29g 3.85g Matzo
Fiber 3g 5.8g Rye bread
Calcium 13mg 73mg Rye bread
Iron 3.16mg 2.83mg Matzo
Magnesium 25mg 40mg Rye bread
Phosphorus 89mg 125mg Rye bread
Potassium 112mg 166mg Rye bread
Sodium 0mg 603mg Matzo
Zinc 0.68mg 1.14mg Rye bread
Copper 0.06mg 0.186mg Rye bread
Manganese 0.65mg 0.824mg Rye bread
Selenium 36.9µg 30.9µg Matzo
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.06mg 0.33mg Rye bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.387mg 0.434mg Rye bread
Vitamin B2 0.291mg 0.335mg Rye bread
Vitamin B3 3.892mg 3.805mg Matzo
Vitamin B5 0.443mg 0.44mg Matzo
Vitamin B6 0.115mg 0.075mg Matzo
Folate 17µg 110µg Rye bread
Vitamin K 0.3µg 1.2µg Rye bread
Tryptophan 0.116mg 0.096mg Matzo
Threonine 0.267mg 0.255mg Matzo
Isoleucine 0.371mg 0.319mg Matzo
Leucine 0.692mg 0.579mg Matzo
Lysine 0.193mg 0.233mg Rye bread
Methionine 0.176mg 0.139mg Matzo
Phenylalanine 0.494mg 0.411mg Matzo
Valine 0.42mg 0.379mg Matzo
Histidine 0.213mg 0.182mg Matzo
Saturated Fat 0.226g 0.626g Matzo
Monounsaturated Fat 0.127g 1.311g Rye bread
Polyunsaturated fat 0.603g 0.799g Rye bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Matzo
33%
Rye bread
Minerals Daily Need Coverage Score
51%
Matzo
67%
Rye bread

Comparison summary

Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 603mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.4g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 60)
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 ($)

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.