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  6. Matzo vs. Flax seeds

Matzo vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between matzo and flax seeds?

  • Flax seeds are richer than matzo in copper, vitamin B1, fiber, magnesium, manganese, phosphorus, zinc, iron, vitamin B6, and calcium.
  • Flax seeds' daily need coverage for copper is 129% more.

We used Crackers, matzo, plain and Seeds, flaxseed types in this article.

Infographic

Matzo vs Flax 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
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +45.3%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +625.9%
Contains more IronIron +81.3%
Contains more CopperCopper +1933.3%
Contains more ZincZinc +538.2%
Contains more PhosphorusPhosphorus +621.3%
Contains more ManganeseManganese +281.8%

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
2
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin B2Vitamin B2 +80.7%
Contains more Vitamin B3Vitamin B3 +26.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +324.8%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +311.3%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +411.8%
Contains more CholineCholine +628.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Flax seeds DV% diff.
Polyunsaturated fat 0.603g 28.73g 188%
Copper 0.06mg 1.22mg 129%
Vitamin B1 0.387mg 1.644mg 105%
Fiber 3g 27.3g 97%
Magnesium 25mg 392mg 87%
Manganese 0.65mg 2.482mg 80%
Phosphorus 89mg 642mg 79%
Fats 1.4g 42.16g 63%
Zinc 0.68mg 4.34mg 33%
Iron 3.16mg 5.73mg 32%
Vitamin B6 0.115mg 0.473mg 28%
Calcium 13mg 255mg 24%
Potassium 112mg 813mg 21%
Selenium 36.9µg 25.4µg 21%
Monounsaturated fat 0.127g 7.527g 19%
Folate 17µg 87µg 18%
Carbs 83.7g 28.88g 18%
Protein 10g 18.29g 17%
Saturated fat 0.226g 3.663g 16%
Choline 10.8mg 78.7mg 12%
Vitamin B5 0.443mg 0.985mg 11%
Vitamin B2 0.291mg 0.161mg 10%
Calories 395kcal 534kcal 7%
Vitamin B3 3.892mg 3.08mg 5%
Vitamin K 0.3µg 4.3µg 3%
Vitamin E 0.06mg 0.31mg 2%
Sodium 0mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 80.7g 1.58g N/A
Sugar 0.29g 1.55g N/A
Tryptophan 0.116mg 0.297mg 0%
Threonine 0.267mg 0.766mg 0%
Isoleucine 0.371mg 0.896mg 0%
Leucine 0.692mg 1.235mg 0%
Lysine 0.193mg 0.862mg 0%
Methionine 0.176mg 0.37mg 0%
Phenylalanine 0.494mg 0.957mg 0%
Valine 0.42mg 1.072mg 0%
Histidine 0.213mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +189.8%
Contains more ProteinProtein +82.9%
Contains more FatsFats +2911.4%
Contains more WaterWater +61.9%
Contains more OtherOther +518.3%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +5826.8%
Contains more Poly. FatPolyunsaturated fat +4664.5%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.