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Matzo vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between matzo and sunflower oil

  • Matzo has more selenium, iron, vitamin B1, manganese, vitamin B3, vitamin B2, phosphorus, and fiber; however, sunflower oil has more vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 273% more.
  • Matzo is lower in saturated fat.

The food varieties used in the comparison are Crackers, matzo, plain and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Matzo vs Sunflower oil 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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~0mg

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
7
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%
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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +68366.7%
Contains more Vitamin KVitamin K +1700%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
4
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +7042.9%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +36278%
Contains more Poly. FatPolyunsaturated fat +5936.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Sunflower oil DV% diff.
Vitamin E 0.06mg 41.08mg 273%
Polyunsaturated fat 0.603g 36.4g 239%
Fats 1.4g 100g 152%
Monounsaturated fat 0.127g 46.2g 115%
Selenium 36.9µg 0µg 67%
Saturated fat 0.226g 13g 58%
Iron 3.16mg 0mg 40%
Vitamin B1 0.387mg 0mg 32%
Carbs 83.7g 0g 28%
Manganese 0.65mg 0mg 28%
Calories 395kcal 884kcal 24%
Vitamin B3 3.892mg 0mg 24%
Vitamin B2 0.291mg 0mg 22%
Protein 10g 0g 20%
Phosphorus 89mg 0mg 13%
Fiber 3g 0g 12%
Vitamin B5 0.443mg 0mg 9%
Vitamin B6 0.115mg 0mg 9%
Copper 0.06mg 0mg 7%
Zinc 0.68mg 0mg 6%
Magnesium 25mg 0mg 6%
Vitamin K 0.3µg 5.4µg 4%
Folate 17µg 0µg 4%
Potassium 112mg 0mg 3%
Choline 10.8mg 2%
Calcium 13mg 0mg 1%
Net carbs 80.7g 0g N/A
Sugar 0.29g 0g N/A
Tryptophan 0.116mg 0mg 0%
Threonine 0.267mg 0mg 0%
Isoleucine 0.371mg 0mg 0%
Leucine 0.692mg 0mg 0%
Lysine 0.193mg 0mg 0%
Methionine 0.176mg 0mg 0%
Phenylalanine 0.494mg 0mg 0%
Valine 0.42mg 0mg 0%
Histidine 0.213mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Sunflower oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Matzo
64%
Sunflower oil
Minerals Daily Need Coverage Score
51%
Matzo
0%
Sunflower oil

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 12.774g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1.5)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.