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Matzo vs. Spread — In-Depth Nutrition Comparison

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Significant differences between matzo and spread

  • Matzo has more selenium, iron, manganese, vitamin B1, vitamin B3, and vitamin B2; however, spread is richer in vitamin B12.
  • Matzo covers your daily selenium needs 49% more than spread.
  • Spread has 25 times less manganese than matzo. Matzo has 0.65mg of manganese, while spread has 0.026mg.
  • Matzo contains less saturated fat.

Specific food types used in this comparison are Crackers, matzo, plain and Sandwich spread, pork, beef.

Infographic

Matzo vs Spread 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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Spread
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +212.5%
Contains more IronIron +300%
Contains more PhosphorusPhosphorus +50.8%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +2400%
Contains more SeleniumSelenium +280.4%
Contains more CopperCopper +116.7%
Contains more ZincZinc +50%
~equal in Calcium ~12mg
~equal in Potassium ~110mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Spread
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +117.2%
Contains more Vitamin B3Vitamin B3 +125%
Contains more FolateFolate +750%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +433.3%
Contains more CholineCholine +476.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.43mg
~equal in Vitamin B6 ~0.12mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +30.5%
Contains more CarbsCarbs +601%
Contains more FatsFats +1138.6%
Contains more WaterWater +1301.9%
Contains more OtherOther +363.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +5871.7%
Contains more Poly. FatPolyunsaturated fat +325.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Spread DV% diff.
Selenium 36.9µg 9.7µg 49%
Vitamin B12 0µg 1.12µg 47%
Sodium 0mg 1013mg 44%
Iron 3.16mg 0.79mg 30%
Manganese 0.65mg 0.026mg 27%
Saturated fat 0.226g 5.977g 26%
Fats 1.4g 17.34g 25%
Carbs 83.7g 11.94g 24%
Monounsaturated fat 0.127g 7.584g 19%
Vitamin B1 0.387mg 0.172mg 18%
Vitamin B3 3.892mg 1.73mg 14%
Polyunsaturated fat 0.603g 2.565g 13%
Cholesterol 0mg 38mg 13%
Vitamin B2 0.291mg 0.134mg 12%
Vitamin E 0.06mg 1.74mg 11%
Fiber 3g 0.2g 11%
Choline 10.8mg 62.3mg 9%
Calories 395kcal 235kcal 8%
Copper 0.06mg 0.13mg 8%
Protein 10g 7.66g 5%
Folate 17µg 2µg 4%
Phosphorus 89mg 59mg 4%
Magnesium 25mg 8mg 4%
Vitamin A 0µg 26µg 3%
Zinc 0.68mg 1.02mg 3%
Vitamin D 0IU 22IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 0.3µg 1.6µg 1%
Net carbs 80.7g 11.74g N/A
Calcium 13mg 12mg 0%
Potassium 112mg 110mg 0%
Sugar 0.29g 0g N/A
Vitamin B5 0.443mg 0.43mg 0%
Vitamin B6 0.115mg 0.12mg 0%
Tryptophan 0.116mg 0.082mg 0%
Threonine 0.267mg 0.334mg 0%
Isoleucine 0.371mg 0.334mg 0%
Leucine 0.692mg 0.6mg 0%
Lysine 0.193mg 0.663mg 0%
Methionine 0.176mg 0.196mg 0%
Phenylalanine 0.494mg 0.301mg 0%
Valine 0.42mg 0.356mg 0%
Histidine 0.213mg 0.279mg 0%

Which food is preferable for your diet?

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

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%
Matzo
30%
Spread
Minerals Daily Need Coverage Score
51%
Matzo
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.29g)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 1013mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 5.751g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.