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Matzo vs. Savoy cabbage — In-Depth Nutrition Comparison

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Differences between matzo and savoy cabbage

  • Matzo has more selenium, iron, vitamin B1, vitamin B3, manganese, and vitamin B2, while savoy cabbage has more vitamin K, vitamin C, vitamin A, and folate.
  • Matzo's daily need coverage for selenium is 65% higher.
  • Savoy cabbage contains 13 times less vitamin B3 than matzo. Matzo contains 3.892mg of vitamin B3, while savoy cabbage contains 0.3mg.

The food types used in this comparison are Crackers, matzo, plain and Cabbage, savoy, raw.

Infographic

Matzo vs Savoy cabbage 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
6
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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more IronIron +690%
Contains more ZincZinc +151.9%
Contains more PhosphorusPhosphorus +111.9%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +261.1%
Contains more SeleniumSelenium +4000%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +169.2%
Contains more PotassiumPotassium +105.4%
~equal in Copper ~0.062mg

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
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin B1Vitamin B1 +452.9%
Contains more Vitamin B2Vitamin B2 +870%
Contains more Vitamin B3Vitamin B3 +1197.3%
Contains more Vitamin B5Vitamin B5 +136.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more Vitamin KVitamin K +22833.3%
Contains more FolateFolate +370.6%
Contains more CholineCholine +13.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +400%
Contains more FatsFats +1300%
Contains more CarbsCarbs +1272.1%
Contains more WaterWater +2016.3%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +1714.3%
Contains more Poly. FatPolyunsaturated fat +1130.6%
Contains less Sat. FatSaturated fat -94.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Savoy cabbage
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Matzo Savoy cabbage DV% diff.
Selenium 36.9µg 0.9µg 65%
Vitamin K 0.3µg 68.8µg 57%
Iron 3.16mg 0.4mg 35%
Vitamin C 0mg 31mg 34%
Vitamin B1 0.387mg 0.07mg 26%
Carbs 83.7g 6.1g 26%
Vitamin B3 3.892mg 0.3mg 22%
Vitamin B2 0.291mg 0.03mg 20%
Manganese 0.65mg 0.18mg 20%
Calories 395kcal 27kcal 18%
Protein 10g 2g 16%
Folate 17µg 80µg 16%
Phosphorus 89mg 42mg 7%
Vitamin A 0µg 50µg 6%
Vitamin B6 0.115mg 0.19mg 6%
Vitamin B5 0.443mg 0.187mg 5%
Polyunsaturated fat 0.603g 0.049g 4%
Zinc 0.68mg 0.27mg 4%
Potassium 112mg 230mg 3%
Fats 1.4g 0.1g 2%
Calcium 13mg 35mg 2%
Sodium 0mg 28mg 1%
Vitamin E 0.06mg 0.17mg 1%
Magnesium 25mg 28mg 1%
Saturated fat 0.226g 0.013g 1%
Net carbs 80.7g 3g N/A
Sugar 0.29g 2.27g N/A
Fiber 3g 3.1g 0%
Copper 0.06mg 0.062mg 0%
Choline 10.8mg 12.3mg 0%
Monounsaturated fat 0.127g 0.007g 0%
Tryptophan 0.116mg 0.02mg 0%
Threonine 0.267mg 0.069mg 0%
Isoleucine 0.371mg 0.101mg 0%
Leucine 0.692mg 0.103mg 0%
Lysine 0.193mg 0.094mg 0%
Methionine 0.176mg 0.02mg 0%
Phenylalanine 0.494mg 0.064mg 0%
Valine 0.42mg 0.085mg 0%
Histidine 0.213mg 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Savoy cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Matzo
34%
Savoy cabbage
Minerals Daily Need Coverage Score
51%
Matzo
14%
Savoy cabbage

Comparison summary

Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 0.213g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.98g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 32)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.