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  6. Matzo vs. Sauerkraut

Matzo vs. Sauerkraut — In-Depth Nutrition Comparison

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What are the main differences between matzo and sauerkraut?

  • Matzo is richer in selenium, vitamin B1, vitamin B3, manganese, iron, vitamin B2, and phosphorus, while sauerkraut is higher in vitamin C and vitamin K.
  • Matzo's daily need coverage for selenium is 66% higher.
  • Sauerkraut has 27 times less vitamin B3 than matzo. Matzo has 3.892mg of vitamin B3, while sauerkraut has 0.143mg.

We used Crackers, matzo, plain and Sauerkraut, canned, solids, and liquids types in this comparison.

Infographic

Matzo vs Sauerkraut 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
7
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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +92.3%
Contains more IronIron +115%
Contains more ZincZinc +257.9%
Contains more PhosphorusPhosphorus +345%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +330.5%
Contains more SeleniumSelenium +6050%
Contains more CalciumCalcium +130.8%
Contains more PotassiumPotassium +51.8%
Contains more CopperCopper +60%

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
4
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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin B1Vitamin B1 +1742.9%
Contains more Vitamin B2Vitamin B2 +1222.7%
Contains more Vitamin B3Vitamin B3 +2621.7%
Contains more Vitamin B5Vitamin B5 +376.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B6Vitamin B6 +13%
Contains more Vitamin KVitamin K +4233.3%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Matzo Sauerkraut DV% diff.
Selenium 36.9µg 0.6µg 66%
Vitamin B1 0.387mg 0.021mg 31%
Sodium 0mg 661mg 29%
Carbs 83.7g 4.28g 26%
Vitamin B3 3.892mg 0.143mg 23%
Manganese 0.65mg 0.151mg 22%
Iron 3.16mg 1.47mg 21%
Vitamin B2 0.291mg 0.022mg 21%
Calories 395kcal 19kcal 19%
Protein 10g 0.91g 18%
Vitamin C 0mg 14.7mg 16%
Vitamin K 0.3µg 13µg 11%
Phosphorus 89mg 20mg 10%
Vitamin B5 0.443mg 0.093mg 7%
Polyunsaturated fat 0.603g 0.067g 4%
Copper 0.06mg 0.096mg 4%
Zinc 0.68mg 0.19mg 4%
Magnesium 25mg 13mg 3%
Folate 17µg 24µg 2%
Fats 1.4g 0.14g 2%
Potassium 112mg 170mg 2%
Calcium 13mg 30mg 2%
Vitamin E 0.06mg 0.14mg 1%
Vitamin B6 0.115mg 0.13mg 1%
Saturated fat 0.226g 0.034g 1%
Net carbs 80.7g 1.38g N/A
Sugar 0.29g 1.78g N/A
Fiber 3g 2.9g 0%
Vitamin A 0µg 1µg 0%
Choline 10.8mg 10.4mg 0%
Monounsaturated fat 0.127g 0.013g 0%
Tryptophan 0.116mg 0.008mg 0%
Threonine 0.267mg 0.025mg 0%
Isoleucine 0.371mg 0.021mg 0%
Leucine 0.692mg 0.029mg 0%
Lysine 0.193mg 0.031mg 0%
Methionine 0.176mg 0.009mg 0%
Phenylalanine 0.494mg 0.023mg 0%
Valine 0.42mg 0.03mg 0%
Histidine 0.213mg 0.016mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +998.9%
Contains more FatsFats +900%
Contains more CarbsCarbs +1855.6%
Contains more WaterWater +2051.6%
Contains more OtherOther +258.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +876.9%
Contains more Poly. FatPolyunsaturated fat +800%
Contains less Sat. FatSaturated fat -85%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.