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  6. Matzo vs. Soup beans

Matzo vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between Matzo and Soup beans

  • Matzo is richer in Selenium, Vitamin B1, Iron, Vitamin B3, Vitamin B2, Manganese, and Vitamin B5, yet Soup beans are richer in Copper, and Vitamin A RAE.
  • Daily need coverage for Selenium from Matzo is 55% higher.
  • Matzo contains 11 times more Vitamin B5 than Soup beans. Matzo contains 0.443mg of Vitamin B5, while Soup beans contain 0.04mg.

Food types used in this article are Crackers, matzo, plain and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Matzo vs Soup beans 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
7
:
3
Soup beans
Soup beans
Contains more Iron +137.6%
Contains more Magnesium +31.6%
Contains more Phosphorus +50.8%
Contains less Sodium -100%
Contains more Zinc +54.5%
Contains more Manganese +124.1%
Contains more Selenium +434.8%
Contains more Calcium +146.2%
Contains more Potassium +56.3%
Contains more Copper +166.7%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Soup beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 50% 14% 26% 16% 53% 12% 54% 38% 38%
Contains more Iron +137.6%
Contains more Magnesium +31.6%
Contains more Phosphorus +50.8%
Contains less Sodium -100%
Contains more Zinc +54.5%
Contains more Manganese +124.1%
Contains more Selenium +434.8%
Contains more Calcium +146.2%
Contains more Potassium +56.3%
Contains more Copper +166.7%

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.
Matzo
Matzo
9
:
3
Soup beans
Soup beans
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +385%
Contains more Vitamin B3 +456%
Contains more Vitamin B5 +1007.5%
Contains more Vitamin B6 +130%
Contains more Folate +41.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Soup beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 98% 0% 0% 6% 15% 14% 14% 3% 12% 9% 4% 0%
Contains more Vitamin B1 +545%
Contains more Vitamin B2 +385%
Contains more Vitamin B3 +456%
Contains more Vitamin B5 +1007.5%
Contains more Vitamin B6 +130%
Contains more Folate +41.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
:
3
Soup beans
Soup beans
Contains more Protein +92.7%
Contains more Carbs +650%
Contains more Fats +150%
Contains more Water +1728.6%
Contains more Other +153.3%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Soup beans
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more Protein +92.7%
Contains more Carbs +650%
Contains more Fats +150%
Contains more Water +1728.6%
Contains more Other +153.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
:
1
Soup beans
Soup beans
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +54.6%
Contains more Monounsaturated Fat +1144.1%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Soup beans
41% 47% 12%
Saturated Fat: 1.37 g
Monounsaturated Fat: 1.58 g
Polyunsaturated fat: 0.39 g
Contains less Saturated Fat -83.5%
Contains more Polyunsaturated fat +54.6%
Contains more Monounsaturated Fat +1144.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Soup beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Matzo Soup beans Opinion
Net carbs 80.7g 6.56g Matzo
Protein 10g 5.19g Matzo
Fats 1.4g 3.5g Soup beans
Carbs 83.7g 11.16g Matzo
Calories 395kcal 95kcal Matzo
Sugar 0.29g Soup beans
Fiber 3g 4.6g Soup beans
Calcium 13mg 32mg Soup beans
Iron 3.16mg 1.33mg Matzo
Magnesium 25mg 19mg Matzo
Phosphorus 89mg 59mg Matzo
Potassium 112mg 175mg Soup beans
Sodium 0mg 400mg Matzo
Zinc 0.68mg 0.44mg Matzo
Copper 0.06mg 0.16mg Soup beans
Manganese 0.65mg 0.29mg Matzo
Selenium 36.9µg 6.9µg Matzo
Vitamin A 0IU 1626IU Soup beans
Vitamin A RAE 0µg 81µg Soup beans
Vitamin E 0.06mg Matzo
Vitamin C 0mg 1.8mg Soup beans
Vitamin B1 0.387mg 0.06mg Matzo
Vitamin B2 0.291mg 0.06mg Matzo
Vitamin B3 3.892mg 0.7mg Matzo
Vitamin B5 0.443mg 0.04mg Matzo
Vitamin B6 0.115mg 0.05mg Matzo
Folate 17µg 12µg Matzo
Vitamin B12 0µg 0.03µg Soup beans
Vitamin K 0.3µg Matzo
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Cholesterol 0mg 9mg Matzo
Saturated Fat 0.226g 1.37g Matzo
Monounsaturated Fat 0.127g 1.58g Soup beans
Polyunsaturated fat 0.603g 0.39g Matzo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Soup beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
Matzo
14%
Soup beans
Minerals Daily Need Coverage Score
51%
Matzo
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 400mg)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 1.144g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 64)
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.