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  6. Matzo vs. Chia seeds

Matzo vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between matzo and chia seeds

  • Matzo has less fiber, phosphorus, copper, manganese, magnesium, calcium, iron, zinc, selenium, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for fiber, 126% more than matzo.

These are the specific foods used in this comparison Crackers, matzo, plain and Seeds, chia seeds, dried.

Infographic

Matzo vs Chia seeds 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
1
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +4753.8%
Contains more PotassiumPotassium +263.4%
Contains more IronIron +144.3%
Contains more CopperCopper +1440%
Contains more ZincZinc +573.5%
Contains more PhosphorusPhosphorus +866.3%
Contains more ManganeseManganese +318.9%
Contains more SeleniumSelenium +49.6%

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
5
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B2Vitamin B2 +71.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +60.2%
Contains more Vitamin B3Vitamin B3 +126.9%
Contains more FolateFolate +188.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Chia seeds DV% diff.
Polyunsaturated fat 0.603g 23.665g 154%
Fiber 3g 34.4g 126%
Phosphorus 89mg 860mg 110%
Copper 0.06mg 0.924mg 96%
Manganese 0.65mg 2.723mg 90%
Magnesium 25mg 335mg 74%
Calcium 13mg 631mg 62%
Iron 3.16mg 7.72mg 57%
Fats 1.4g 30.74g 45%
Zinc 0.68mg 4.58mg 35%
Selenium 36.9µg 55.2µg 33%
Vitamin B3 3.892mg 8.83mg 31%
Vitamin B1 0.387mg 0.62mg 19%
Saturated fat 0.226g 3.33g 14%
Carbs 83.7g 42.12g 14%
Protein 10g 16.54g 13%
Vitamin B5 0.443mg 9%
Potassium 112mg 407mg 9%
Vitamin B6 0.115mg 9%
Vitamin B2 0.291mg 0.17mg 9%
Folate 17µg 49µg 8%
Monounsaturated fat 0.127g 2.309g 5%
Calories 395kcal 486kcal 5%
Vitamin E 0.06mg 0.5mg 3%
Choline 10.8mg 2%
Vitamin C 0mg 1.6mg 2%
Sodium 0mg 16mg 1%
Net carbs 80.7g 7.72g N/A
Sugar 0.29g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.116mg 0.436mg 0%
Threonine 0.267mg 0.709mg 0%
Isoleucine 0.371mg 0.801mg 0%
Leucine 0.692mg 1.371mg 0%
Lysine 0.193mg 0.97mg 0%
Methionine 0.176mg 0.588mg 0%
Phenylalanine 0.494mg 1.016mg 0%
Valine 0.42mg 0.95mg 0%
Histidine 0.213mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +98.7%
Contains more ProteinProtein +65.4%
Contains more FatsFats +2095.7%
Contains more WaterWater +34.9%
Contains more OtherOther +700%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +1718.1%
Contains more Poly. FatPolyunsaturated fat +3824.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.