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  6. Matzo vs. Saltine cracker (includes oyster, soda, soup)

Matzo vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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A recap on differences between matzo and saltine cracker (includes oyster, soda, soup)

  • Matzo is higher in selenium, yet saltine cracker (includes oyster, soda, soup) is higher in iron, folate, vitamin B1, vitamin K, vitamin B3, vitamin B2, copper, and vitamin E.
  • Matzo covers your daily selenium needs 48% more than saltine cracker (includes oyster, soda, soup).

Food varieties used in this article are Crackers, matzo, plain and Crackers, saltines (includes oyster, soda, soup).

Infographic

Matzo vs Saltine cracker (includes oyster, soda, soup) 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +258.3%
Contains more CalciumCalcium +46.2%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +76.3%
Contains more CopperCopper +131.7%
Contains more PhosphorusPhosphorus +14.6%
~equal in Magnesium ~23mg
~equal in Zinc ~0.69mg
~equal in Manganese ~0.686mg

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
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin B6Vitamin B6 +33.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1816.7%
Contains more Vitamin B1Vitamin B1 +81.4%
Contains more Vitamin B2Vitamin B2 +67.4%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8366.7%
Contains more FolateFolate +688.2%
Contains more CholineCholine +54.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more CarbsCarbs +13%
Contains more FatsFats +517.1%
Contains more WaterWater +17.4%
Contains more OtherOther +366.7%
~equal in Protein ~9.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains less Sat. FatSaturated fat -86.3%
Contains more Mono. FatMonounsaturated fat +1463.8%
Contains more Poly. FatPolyunsaturated fat +701.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Saltine cracker (includes oyster, soda, soup)
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 price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Matzo Saltine cracker (includes oyster, soda, soup) DV% diff.
Selenium 36.9µg 10.3µg 48%
Sodium 0mg 941mg 41%
Iron 3.16mg 5.57mg 30%
Folate 17µg 134µg 29%
Starch 67.83g 28%
Polyunsaturated fat 0.603g 4.835g 28%
Vitamin B1 0.387mg 0.702mg 26%
Vitamin K 0.3µg 25.4µg 21%
Vitamin B3 3.892mg 6.442mg 16%
Vitamin B2 0.291mg 0.487mg 15%
Fats 1.4g 8.64g 11%
Copper 0.06mg 0.139mg 9%
Vitamin E 0.06mg 1.15mg 7%
Saturated fat 0.226g 1.653g 6%
Monounsaturated fat 0.127g 1.986g 5%
Vitamin B12 0µg 0.09µg 4%
Carbs 83.7g 74.05g 3%
Vitamin B5 0.443mg 0.536mg 2%
Phosphorus 89mg 102mg 2%
Manganese 0.65mg 0.686mg 2%
Vitamin B6 0.115mg 0.086mg 2%
Choline 10.8mg 16.7mg 1%
Protein 10g 9.46g 1%
Calories 395kcal 418kcal 1%
Fiber 3g 2.8g 1%
Potassium 112mg 152mg 1%
Calcium 13mg 19mg 1%
Net carbs 80.7g 71.25g N/A
Magnesium 25mg 23mg 0%
Sugar 0.29g 1.29g N/A
Zinc 0.68mg 0.69mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.116mg 0%
Threonine 0.267mg 0.268mg 0%
Isoleucine 0.371mg 0.333mg 0%
Leucine 0.692mg 0.652mg 0%
Lysine 0.193mg 0.172mg 0%
Methionine 0.176mg 0.147mg 0%
Phenylalanine 0.494mg 0.45mg 0%
Valine 0.42mg 0.399mg 0%
Histidine 0.213mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Saltine cracker (includes oyster, soda, soup)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
24%
Matzo
51%
Saltine cracker (includes oyster, soda, soup)
Minerals Daily Need Coverage Score
51%
Matzo
62%
Saltine cracker (includes oyster, soda, soup)

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 941mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.427g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 74)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.