Matzo vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between matzo and semolina
- Matzo has more selenium, iron, vitamin B2, and vitamin B1; however, semolina is higher in vitamin B6, copper, manganese, phosphorus, vitamin B3, and calcium.
- Matzo covers your daily need for selenium, 31% more than semolina.
- Matzo has 6 times more vitamin B2 than semolina. While matzo has 0.291mg of vitamin B2, semolina has only 0.05mg.
These are the specific foods used in this comparison Crackers, matzo, plain and Rice, white, long-grain, parboiled, unenriched, dry.
Infographic
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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.
| Contains more IronIron | +327% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +85.4% |
| Contains more CalciumCalcium | +446.2% |
| Contains more PotassiumPotassium | +55.4% |
| Contains more CopperCopper | +373.3% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +71.9% |
| Contains more ManganeseManganese | +59.2% |
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.
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +72.8% |
| Contains more Vitamin B2Vitamin B2 | +482% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +112.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +29.7% |
| Contains more Vitamin B5Vitamin B5 | +51.7% |
| Contains more Vitamin B6Vitamin B6 | +293% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 19.9µg | 31% |
| Iron | 3.16mg | 0.74mg | 30% |
| Starch | 68.29g | 28% | |
| Vitamin B6 | 0.115mg | 0.452mg | 26% |
| Copper | 0.06mg | 0.284mg | 25% |
| Vitamin B2 | 0.291mg | 0.05mg | 19% |
| Manganese | 0.65mg | 1.035mg | 17% |
| Vitamin B1 | 0.387mg | 0.224mg | 14% |
| Phosphorus | 89mg | 153mg | 9% |
| Vitamin B3 | 3.892mg | 5.048mg | 7% |
| Calcium | 13mg | 71mg | 6% |
| Fiber | 3g | 1.8g | 5% |
| Protein | 10g | 7.51g | 5% |
| Vitamin B5 | 0.443mg | 0.672mg | 5% |
| Zinc | 0.68mg | 1.02mg | 3% |
| Potassium | 112mg | 174mg | 2% |
| Folate | 17µg | 8µg | 2% |
| Choline | 10.8mg | 2% | |
| Polyunsaturated fat | 0.603g | 0.322g | 2% |
| Calories | 395kcal | 374kcal | 1% |
| Carbs | 83.7g | 80.89g | 1% |
| Fats | 1.4g | 1.03g | 1% |
| Net carbs | 80.7g | 79.09g | N/A |
| Magnesium | 25mg | 27mg | 0% |
| Sugar | 0.29g | 0.33g | N/A |
| Sodium | 0mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0.03mg | 0% |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Saturated fat | 0.226g | 0.294g | 0% |
| Monounsaturated fat | 0.127g | 0.258g | 0% |
| Tryptophan | 0.116mg | 0.103mg | 0% |
| Threonine | 0.267mg | 0.271mg | 0% |
| Isoleucine | 0.371mg | 0.339mg | 0% |
| Leucine | 0.692mg | 0.656mg | 0% |
| Lysine | 0.193mg | 0.215mg | 0% |
| Methionine | 0.176mg | 0.183mg | 0% |
| Phenylalanine | 0.494mg | 0.398mg | 0% |
| Valine | 0.42mg | 0.47mg | 0% |
| Histidine | 0.213mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +35.9% |
| Contains more WaterWater | +129.3% |
| Contains more OtherOther | +18.3% |
~equal in
Carbs
~80.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Poly. FatPolyunsaturated fat | +87.3% |
| Contains more Mono. FatMonounsaturated fat | +103.1% |
