Matzo vs. Rye — In-Depth Nutrition Comparison
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How are matzo and rye different?
- Matzo is higher in selenium; however, rye is richer in manganese, fiber, phosphorus, copper, vitamin B5, magnesium, zinc, vitamin B6, and potassium.
- Daily need coverage for manganese for rye is 84% higher.
- Matzo contains 3 times more selenium than rye. While matzo contains 36.9µg of selenium, rye contains only 13.9µg.
Crackers, matzo, plain and Rye grain are the varieties used in this article.
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 IronIron | +20.2% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +165.5% |
| Contains more MagnesiumMagnesium | +340% |
| Contains more CalciumCalcium | +84.6% |
| Contains more PotassiumPotassium | +355.4% |
| Contains more CopperCopper | +511.7% |
| Contains more ZincZinc | +289.7% |
| Contains more PhosphorusPhosphorus | +273% |
| Contains more ManganeseManganese | +296.5% |
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 | +22.5% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1316.7% |
| Contains more Vitamin B5Vitamin B5 | +228.7% |
| Contains more Vitamin B6Vitamin B6 | +155.7% |
| Contains more Vitamin KVitamin K | +1866.7% |
| Contains more FolateFolate | +123.5% |
| Contains more CholineCholine | +181.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.65mg | 2.577mg | 84% |
| Fiber | 3g | 15.1g | 48% |
| Selenium | 36.9µg | 13.9µg | 42% |
| Phosphorus | 89mg | 332mg | 35% |
| Copper | 0.06mg | 0.367mg | 34% |
| Magnesium | 25mg | 110mg | 20% |
| Vitamin B5 | 0.443mg | 1.456mg | 20% |
| Zinc | 0.68mg | 2.65mg | 18% |
| Vitamin B6 | 0.115mg | 0.294mg | 14% |
| Potassium | 112mg | 510mg | 12% |
| Iron | 3.16mg | 2.63mg | 7% |
| Vitamin B1 | 0.387mg | 0.316mg | 6% |
| Vitamin E | 0.06mg | 0.85mg | 5% |
| Vitamin K | 0.3µg | 5.9µg | 5% |
| Folate | 17µg | 38µg | 5% |
| Choline | 10.8mg | 30.4mg | 4% |
| Calories | 395kcal | 338kcal | 3% |
| Vitamin B2 | 0.291mg | 0.251mg | 3% |
| Carbs | 83.7g | 75.86g | 3% |
| Vitamin B3 | 3.892mg | 4.27mg | 2% |
| Polyunsaturated fat | 0.603g | 0.767g | 1% |
| Protein | 10g | 10.34g | 1% |
| Calcium | 13mg | 24mg | 1% |
| Fats | 1.4g | 1.63g | 0% |
| Net carbs | 80.7g | 60.76g | N/A |
| Sugar | 0.29g | 0.98g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.226g | 0.197g | 0% |
| Monounsaturated fat | 0.127g | 0.208g | 0% |
| Tryptophan | 0.116mg | 0.108mg | 0% |
| Threonine | 0.267mg | 0.289mg | 0% |
| Isoleucine | 0.371mg | 0.208mg | 0% |
| Leucine | 0.692mg | 0.563mg | 0% |
| Lysine | 0.193mg | 0.286mg | 0% |
| Methionine | 0.176mg | 0.153mg | 0% |
| Phenylalanine | 0.494mg | 0.435mg | 0% |
| Valine | 0.42mg | 0.317mg | 0% |
| Histidine | 0.213mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +16.4% |
| Contains more WaterWater | +146.5% |
| Contains more OtherOther | +161.7% |
~equal in
Protein
~10.34g
~equal in
Carbs
~75.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.8% |
| Contains more Mono. FatMonounsaturated fat | +63.8% |
| Contains more Poly. FatPolyunsaturated fat | +27.2% |
