Matzo vs. Pretzel — In-Depth Nutrition Comparison
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The main differences between matzo and pretzel
- Matzo is richer in selenium, yet pretzel is richer in folate, iron, manganese, copper, vitamin B3, and phosphorus.
- Daily need coverage for selenium for matzo is 59% higher.
Food types used in this article are Crackers, matzo, plain and Snacks, pretzels, hard, plain, salted.
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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +738.6% |
| Contains more MagnesiumMagnesium | +16% |
| Contains more CalciumCalcium | +107.7% |
| Contains more PotassiumPotassium | +99.1% |
| Contains more IronIron | +44.9% |
| Contains more CopperCopper | +160% |
| Contains more ZincZinc | +52.9% |
| Contains more PhosphorusPhosphorus | +43.8% |
| Contains more ManganeseManganese | +56.2% |
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 B5Vitamin B5 | +37.6% |
| Contains more Vitamin B6Vitamin B6 | +55.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +683.3% |
| Contains more Vitamin B2Vitamin B2 | +14.1% |
| Contains more Vitamin B3Vitamin B3 | +35.4% |
| Contains more Vitamin KVitamin K | +833.3% |
| Contains more FolateFolate | +876.5% |
| Contains more CholineCholine | +173.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 4.4µg | 59% |
| Sodium | 0mg | 1240mg | 54% |
| Folate | 17µg | 166µg | 37% |
| Starch | 72.58g | 30% | |
| Iron | 3.16mg | 4.58mg | 18% |
| Manganese | 0.65mg | 1.015mg | 16% |
| Copper | 0.06mg | 0.156mg | 11% |
| Vitamin B3 | 3.892mg | 5.27mg | 9% |
| Phosphorus | 89mg | 128mg | 6% |
| Polyunsaturated fat | 0.603g | 1.291g | 5% |
| Potassium | 112mg | 223mg | 3% |
| Choline | 10.8mg | 29.5mg | 3% |
| Vitamin B6 | 0.115mg | 0.074mg | 3% |
| Zinc | 0.68mg | 1.04mg | 3% |
| Vitamin E | 0.06mg | 0.47mg | 3% |
| Vitamin B1 | 0.387mg | 0.424mg | 3% |
| Vitamin B2 | 0.291mg | 0.332mg | 3% |
| Fiber | 3g | 3.4g | 2% |
| Monounsaturated fat | 0.127g | 0.727g | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Fats | 1.4g | 2.93g | 2% |
| Vitamin K | 0.3µg | 2.8µg | 2% |
| Vitamin B5 | 0.443mg | 0.322mg | 2% |
| Saturated fat | 0.226g | 0.391g | 1% |
| Calories | 395kcal | 384kcal | 1% |
| Calcium | 13mg | 27mg | 1% |
| Magnesium | 25mg | 29mg | 1% |
| Carbs | 83.7g | 80.39g | 1% |
| Protein | 10g | 10.04g | 0% |
| Net carbs | 80.7g | 76.99g | N/A |
| Sugar | 0.29g | 2.21g | N/A |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.116mg | 0.097mg | 0% |
| Threonine | 0.267mg | 0.25mg | 0% |
| Isoleucine | 0.371mg | 0.407mg | 0% |
| Leucine | 0.692mg | 0.757mg | 0% |
| Lysine | 0.193mg | 0.257mg | 0% |
| Methionine | 0.176mg | 0.177mg | 0% |
| Phenylalanine | 0.494mg | 0.52mg | 0% |
| Valine | 0.42mg | 0.48mg | 0% |
| Histidine | 0.213mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +37.4% |
| Contains more FatsFats | +109.3% |
| Contains more OtherOther | +485% |
~equal in
Protein
~10.04g
~equal in
Carbs
~80.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42.2% |
| Contains more Mono. FatMonounsaturated fat | +472.4% |
| Contains more Poly. FatPolyunsaturated fat | +114.1% |
