Matzo vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between matzo and sweet roll

Matzo has more selenium, iron, manganese, and vitamin B3; however, sweet roll is higher in folate, vitamin E, and calcium.
Matzo covers your daily need for selenium, 36% more than sweet roll.
Matzo has 2 times more manganese than sweet roll. While matzo has 0.65mg of manganese, sweet roll has only 0.3mg.
Matzo has less saturated fat.

These are the specific foods used in this comparison Crackers, matzo, plain and Sweet rolls, cinnamon, commercially prepared with raisins.

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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

Sweet roll

Contains more MagnesiumMagnesium	+47.1%
Contains more IronIron	+97.5%
Contains more ZincZinc	+15.3%
Contains more PhosphorusPhosphorus	+17.1%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+116.7%
Contains more SeleniumSelenium	+117.1%

Contains more CalciumCalcium	+453.8%
Contains more CopperCopper	+46.7%

~equal in Potassium ~111mg

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

Sweet roll

Contains more Vitamin B1Vitamin B1	+19.4%
Contains more Vitamin B3Vitamin B3	+63.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+3216.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1366.7%
Contains more FolateFolate	+323.5%
Contains more CholineCholine	+282.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.265mg

~equal in Vitamin B5 ~0.406mg

~equal in Vitamin B6 ~0.107mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.603g	7.473g	46%
Selenium	36.9µg	17µg	36%
Fats	1.4g	16.4g	23%
Cholesterol	0mg	66mg	22%
Iron	3.16mg	1.6mg	20%
Manganese	0.65mg	0.3mg	15%
Folate	17µg	72µg	14%
Vitamin E	0.06mg	1.99mg	13%
Sodium	0mg	304mg	13%
Saturated fat	0.226g	3.079g	13%
Monounsaturated fat	0.127g	4.797g	12%
Carbs	83.7g	50.9g	11%
Vitamin B3	3.892mg	2.384mg	9%
Protein	10g	6.2g	8%
Vitamin A	0µg	62µg	7%
Calcium	13mg	72mg	6%
Vitamin B12	0µg	0.14µg	6%
Choline	10.8mg	41.3mg	6%
Vitamin B1	0.387mg	0.324mg	5%
Copper	0.06mg	0.088mg	3%
Vitamin K	0.3µg	4.4µg	3%
Phosphorus	89mg	76mg	2%
Fiber	3g	2.4g	2%
Vitamin B2	0.291mg	0.265mg	2%
Magnesium	25mg	17mg	2%
Vitamin C	0mg	2mg	2%
Calories	395kcal	372kcal	1%
Vitamin B6	0.115mg	0.107mg	1%
Vitamin B5	0.443mg	0.406mg	1%
Zinc	0.68mg	0.59mg	1%
Net carbs	80.7g	48.5g	N/A
Potassium	112mg	111mg	0%
Sugar	0.29g	31.73g	N/A
Tryptophan	0.116mg	0.074mg	0%
Threonine	0.267mg	0.211mg	0%
Isoleucine	0.371mg	0.259mg	0%
Leucine	0.692mg	0.458mg	0%
Lysine	0.193mg	0.243mg	0%
Methionine	0.176mg	0.117mg	0%
Phenylalanine	0.494mg	0.3mg	0%
Valine	0.42mg	0.291mg	0%
Histidine	0.213mg	0.145mg	0%
Omega-3 - DHA	0g	0.004g	N/A