Matzo vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between matzo and soy milk?

Matzo is higher in selenium, iron, vitamin B1, vitamin B3, manganese, vitamin B2, fiber, phosphorus, and zinc, yet soy milk is higher in copper.
Matzo's daily need coverage for selenium is 58% more.
Matzo has 8 times more vitamin B3 than soy milk. While matzo has 3.892mg of vitamin B3, soy milk has only 0.513mg.

We used Crackers, matzo, plain and Soymilk, original, and vanilla, unfortified types in this article.

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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.

Matzo

Soy milk

Contains more IronIron	+393.8%
Contains more ZincZinc	+466.7%
Contains more PhosphorusPhosphorus	+71.2%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+191.5%
Contains more SeleniumSelenium	+668.8%

Contains more CalciumCalcium	+92.3%
Contains more CopperCopper	+113.3%

~equal in Magnesium ~25mg

~equal in Potassium ~118mg

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

Soy milk

Contains more Vitamin B1Vitamin B1	+545%
Contains more Vitamin B2Vitamin B2	+321.7%
Contains more Vitamin B3Vitamin B3	+658.7%
Contains more Vitamin B5Vitamin B5	+18.8%
Contains more Vitamin B6Vitamin B6	+49.4%

Contains more Vitamin EVitamin E	+83.3%
Contains more Vitamin KVitamin K	+900%
Contains more CholineCholine	+118.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~18µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	4.8µg	58%
Iron	3.16mg	0.64mg	32%
Vitamin B1	0.387mg	0.06mg	27%
Carbs	83.7g	6.28g	26%
Vitamin B3	3.892mg	0.513mg	21%
Manganese	0.65mg	0.223mg	19%
Calories	395kcal	54kcal	17%
Vitamin B2	0.291mg	0.069mg	17%
Protein	10g	3.27g	13%
Fiber	3g	0.6g	10%
Copper	0.06mg	0.128mg	8%
Zinc	0.68mg	0.12mg	5%
Phosphorus	89mg	52mg	5%
Vitamin B6	0.115mg	0.077mg	3%
Vitamin K	0.3µg	3µg	2%
Choline	10.8mg	23.6mg	2%
Sodium	0mg	51mg	2%
Polyunsaturated fat	0.603g	0.961g	2%
Calcium	13mg	25mg	1%
Fats	1.4g	1.75g	1%
Vitamin B5	0.443mg	0.373mg	1%
Monounsaturated fat	0.127g	0.401g	1%
Net carbs	80.7g	5.68g	N/A
Magnesium	25mg	25mg	0%
Potassium	112mg	118mg	0%
Sugar	0.29g	3.99g	N/A
Vitamin E	0.06mg	0.11mg	0%
Folate	17µg	18µg	0%
Saturated fat	0.226g	0.205g	0%
Tryptophan	0.116mg	0.038mg	0%
Threonine	0.267mg	0.108mg	0%
Isoleucine	0.371mg	0.114mg	0%
Leucine	0.692mg	0.186mg	0%
Lysine	0.193mg	0.131mg	0%
Methionine	0.176mg	0.027mg	0%
Phenylalanine	0.494mg	0.113mg	0%
Valine	0.42mg	0.117mg	0%
Histidine	0.213mg	0.061mg	0%