Matzo vs. Soy sauce — In-Depth Nutrition Comparison
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Significant differences between matzo and soy sauce
- Matzo has more selenium, vitamin B1, iron, vitamin B3, and vitamin B2; however, soy sauce is richer in manganese, magnesium, phosphorus, and potassium.
- Soy sauce covers your daily sodium needs 239% more than matzo.
- Soy sauce has 74 times less selenium than matzo. Matzo has 36.9µg of selenium, while soy sauce has 0.5µg.
Specific food types used in this comparison are Crackers, matzo, plain and Soy sauce made from soy and wheat (shoyu).
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 | +117.9% |
| Contains more CopperCopper | +39.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +7280% |
| Contains more MagnesiumMagnesium | +196% |
| Contains more CalciumCalcium | +153.8% |
| Contains more PotassiumPotassium | +288.4% |
| Contains more ZincZinc | +27.9% |
| Contains more PhosphorusPhosphorus | +86.5% |
| Contains more ManganeseManganese | +56.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1072.7% |
| Contains more Vitamin B2Vitamin B2 | +76.4% |
| Contains more Vitamin B3Vitamin B3 | +77.2% |
| Contains more Vitamin B5Vitamin B5 | +49.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +21.4% |
| Contains more Vitamin B6Vitamin B6 | +28.7% |
| Contains more CholineCholine | +69.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.9% |
| Contains more FatsFats | +145.6% |
| Contains more CarbsCarbs | +1597.8% |
| Contains more WaterWater | +1554.7% |
| Contains more OtherOther | +2435% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44.3% |
| Contains more Poly. FatPolyunsaturated fat | +129.3% |
| Contains less Sat. FatSaturated fat | -67.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 0mg | 5493mg | 239% |
| Selenium | 36.9µg | 0.5µg | 66% |
| Vitamin B1 | 0.387mg | 0.033mg | 30% |
| Carbs | 83.7g | 4.93g | 26% |
| Iron | 3.16mg | 1.45mg | 21% |
| Calories | 395kcal | 53kcal | 17% |
| Manganese | 0.65mg | 1.018mg | 16% |
| Magnesium | 25mg | 74mg | 12% |
| Phosphorus | 89mg | 166mg | 11% |
| Vitamin B3 | 3.892mg | 2.196mg | 11% |
| Vitamin B2 | 0.291mg | 0.165mg | 10% |
| Potassium | 112mg | 435mg | 10% |
| Fiber | 3g | 0.8g | 9% |
| Protein | 10g | 8.14g | 4% |
| Vitamin B6 | 0.115mg | 0.148mg | 3% |
| Vitamin B5 | 0.443mg | 0.297mg | 3% |
| Copper | 0.06mg | 0.043mg | 2% |
| Polyunsaturated fat | 0.603g | 0.263g | 2% |
| Calcium | 13mg | 33mg | 2% |
| Zinc | 0.68mg | 0.87mg | 2% |
| Saturated fat | 0.226g | 0.073g | 1% |
| Choline | 10.8mg | 18.3mg | 1% |
| Folate | 17µg | 14µg | 1% |
| Fats | 1.4g | 0.57g | 1% |
| Net carbs | 80.7g | 4.13g | N/A |
| Sugar | 0.29g | 0.4g | N/A |
| Vitamin E | 0.06mg | 0mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Monounsaturated fat | 0.127g | 0.088g | 0% |
| Tryptophan | 0.116mg | 0.096mg | 0% |
| Threonine | 0.267mg | 0.271mg | 0% |
| Isoleucine | 0.371mg | 0.318mg | 0% |
| Leucine | 0.692mg | 0.537mg | 0% |
| Lysine | 0.193mg | 0.381mg | 0% |
| Methionine | 0.176mg | 0.097mg | 0% |
| Phenylalanine | 0.494mg | 0.353mg | 0% |
| Valine | 0.42mg | 0.332mg | 0% |
| Histidine | 0.213mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
12%
Minerals Daily Need Coverage Score
51%
112%
Comparison summary
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.153g)
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 5493mg)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 15)
Which food is cheaper?
Matzo is cheaper (difference - $3.4)
Which food is richer in vitamins?
Matzo is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)