Matzo vs. Sockeye salmon — In-Depth Nutrition Comparison
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Summary of differences between matzo and sockeye salmon
- Matzo has more iron, manganese, and vitamin B1; however, sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, vitamin B3, phosphorus, and choline.
- Sockeye salmon covers your daily need for vitamin B12, 186% more than matzo.
- Matzo has 50 times more manganese than sockeye salmon. While matzo has 0.65mg of manganese, sockeye salmon has only 0.013mg.
These are the specific foods used in this comparison Crackers, matzo, plain and Fish, salmon, sockeye, cooked, dry heat.
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 CalciumCalcium | +18.2% |
| Contains more IronIron | +507.7% |
| Contains more ZincZinc | +23.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +4900% |
| Contains more MagnesiumMagnesium | +44% |
| Contains more PotassiumPotassium | +289.3% |
| Contains more CopperCopper | +26.7% |
| Contains more PhosphorusPhosphorus | +242.7% |
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 B1Vitamin B1 | +146.5% |
| Contains more Vitamin B2Vitamin B2 | +18.3% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +142.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1550% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +160.1% |
| Contains more Vitamin B5Vitamin B5 | +187.6% |
| Contains more Vitamin B6Vitamin B6 | +619.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +942.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 4.47µg | 186% |
| Vitamin D | 0IU | 670IU | 84% |
| Vitamin D | 0µg | 16.7µg | 84% |
| Vitamin B6 | 0.115mg | 0.827mg | 55% |
| Vitamin B3 | 3.892mg | 10.123mg | 39% |
| Protein | 10g | 26.48g | 33% |
| Iron | 3.16mg | 0.52mg | 33% |
| Phosphorus | 89mg | 305mg | 31% |
| Carbs | 83.7g | 0g | 28% |
| Manganese | 0.65mg | 0.013mg | 28% |
| Cholesterol | 0mg | 61mg | 20% |
| Choline | 10.8mg | 112.6mg | 19% |
| Vitamin B1 | 0.387mg | 0.157mg | 19% |
| Vitamin B5 | 0.443mg | 1.274mg | 17% |
| Calories | 395kcal | 156kcal | 12% |
| Fiber | 3g | 0g | 12% |
| Potassium | 112mg | 436mg | 10% |
| Fats | 1.4g | 5.57g | 6% |
| Vitamin A | 0µg | 58µg | 6% |
| Vitamin E | 0.06mg | 0.99mg | 6% |
| Polyunsaturated fat | 0.603g | 1.327g | 5% |
| Monounsaturated fat | 0.127g | 1.864g | 4% |
| Sodium | 0mg | 92mg | 4% |
| Folate | 17µg | 7µg | 3% |
| Selenium | 36.9µg | 35.5µg | 3% |
| Vitamin B2 | 0.291mg | 0.246mg | 3% |
| Magnesium | 25mg | 36mg | 3% |
| Saturated fat | 0.226g | 0.969g | 3% |
| Copper | 0.06mg | 0.076mg | 2% |
| Zinc | 0.68mg | 0.55mg | 1% |
| Net carbs | 80.7g | 0g | N/A |
| Calcium | 13mg | 11mg | 0% |
| Sugar | 0.29g | 0g | N/A |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.116mg | 0.335mg | 0% |
| Threonine | 0.267mg | 1.247mg | 0% |
| Isoleucine | 0.371mg | 1.274mg | 0% |
| Leucine | 0.692mg | 2.185mg | 0% |
| Lysine | 0.193mg | 2.574mg | 0% |
| Methionine | 0.176mg | 0.858mg | 0% |
| Phenylalanine | 0.494mg | 1.086mg | 0% |
| Valine | 0.42mg | 1.461mg | 0% |
| Histidine | 0.213mg | 0.711mg | 0% |
| Omega-3 - EPA | 0g | 0.299g | N/A |
| Omega-3 - DHA | 0g | 0.56g | N/A |
| Omega-3 - DPA | 0g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +164.8% |
| Contains more FatsFats | +297.9% |
| Contains more WaterWater | +1465.8% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains less Sat. FatSaturated fat | -76.7% |
| Contains more Mono. FatMonounsaturated fat | +1367.7% |
| Contains more Poly. FatPolyunsaturated fat | +120.1% |
