Matzo vs. Saltine cracker — In-Depth Nutrition Comparison
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The main differences between matzo and saltine cracker
- Matzo is richer in selenium, yet saltine cracker is richer in iron, folate, vitamin B2, vitamin B3, vitamin B1, and copper.
- Daily need coverage for iron for saltine cracker is 57% higher.
- Matzo contains 2 times more selenium than saltine cracker. Matzo contains 36.9µg of selenium, while saltine cracker contains 21.4µg.
Food types used in this article are Crackers, matzo, plain and Crackers, saltines, fat-free, low-sodium.
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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +72.4% |
| Contains more CalciumCalcium | +69.2% |
| Contains more IronIron | +144.3% |
| Contains more CopperCopper | +141.7% |
| Contains more ZincZinc | +38.2% |
| Contains more PhosphorusPhosphorus | +27% |
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 B5Vitamin B5 | +13.6% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +33.9% |
| Contains more Vitamin B2Vitamin B2 | +102.7% |
| Contains more Vitamin B3Vitamin B3 | +46.8% |
| Contains more Vitamin KVitamin K | +1533.3% |
| Contains more FolateFolate | +629.4% |
| Contains more CholineCholine | +81.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.16mg | 7.72mg | 57% |
| Sodium | 0mg | 849mg | 37% |
| Selenium | 36.9µg | 21.4µg | 28% |
| Folate | 17µg | 124µg | 27% |
| Vitamin B2 | 0.291mg | 0.59mg | 23% |
| Vitamin B3 | 3.892mg | 5.714mg | 11% |
| Vitamin B1 | 0.387mg | 0.518mg | 11% |
| Copper | 0.06mg | 0.145mg | 9% |
| Vitamin K | 0.3µg | 4.9µg | 4% |
| Phosphorus | 89mg | 113mg | 3% |
| Vitamin B6 | 0.115mg | 0.085mg | 2% |
| Zinc | 0.68mg | 0.94mg | 2% |
| Choline | 10.8mg | 19.6mg | 2% |
| Calcium | 13mg | 22mg | 1% |
| Protein | 10g | 10.5g | 1% |
| Fiber | 3g | 2.7g | 1% |
| Manganese | 0.65mg | 0.637mg | 1% |
| Polyunsaturated fat | 0.603g | 0.685g | 1% |
| Vitamin B5 | 0.443mg | 0.39mg | 1% |
| Calories | 395kcal | 393kcal | 0% |
| Fats | 1.4g | 1.6g | 0% |
| Carbs | 83.7g | 82.3g | 0% |
| Net carbs | 80.7g | 79.6g | N/A |
| Magnesium | 25mg | 26mg | 0% |
| Potassium | 112mg | 115mg | 0% |
| Sugar | 0.29g | 0.38g | N/A |
| Vitamin E | 0.06mg | 0.12mg | 0% |
| Saturated fat | 0.226g | 0.244g | 0% |
| Monounsaturated fat | 0.127g | 0.142g | 0% |
| Tryptophan | 0.116mg | 0.138mg | 0% |
| Threonine | 0.267mg | 0.287mg | 0% |
| Isoleucine | 0.371mg | 0.378mg | 0% |
| Leucine | 0.692mg | 0.716mg | 0% |
| Lysine | 0.193mg | 0.29mg | 0% |
| Methionine | 0.176mg | 0.18mg | 0% |
| Phenylalanine | 0.494mg | 0.514mg | 0% |
| Valine | 0.42mg | 0.439mg | 0% |
| Histidine | 0.213mg | 0.224mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more WaterWater | +26.5% |
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +266.7% |
~equal in
Protein
~10.5g
~equal in
Carbs
~82.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
| Contains more Mono. FatMonounsaturated fat | +11.8% |
| Contains more Poly. FatPolyunsaturated fat | +13.6% |
~equal in
Saturated fat
~0.244g
