Matzo vs. Taco shells — In-Depth Nutrition Comparison
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What are the differences between matzo and taco shells?
- Matzo is higher in selenium, iron, vitamin B2, and vitamin B1, yet taco shells are higher in phosphorus, fiber, magnesium, and folate.
- Matzo's daily need coverage for selenium is 58% more.
- Matzo has 4 times more vitamin B2 than taco shells. While matzo has 0.291mg of vitamin B2, taco shells have only 0.08mg.
- The amount of saturated fat in matzo is lower.
We used Crackers, matzo, plain and Taco shells, baked types in this article.
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 | +92.7% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +16.1% |
| Contains more SeleniumSelenium | +668.8% |
| Contains more MagnesiumMagnesium | +232% |
| Contains more CalciumCalcium | +669.2% |
| Contains more PotassiumPotassium | +106.3% |
| Contains more CopperCopper | +88.3% |
| Contains more ZincZinc | +136.8% |
| Contains more PhosphorusPhosphorus | +161.8% |
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 B1Vitamin B1 | +79.2% |
| Contains more Vitamin B2Vitamin B2 | +263.8% |
| Contains more Vitamin B3Vitamin B3 | +108.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1050% |
| Contains more Vitamin B6Vitamin B6 | +76.5% |
| Contains more Vitamin KVitamin K | +2766.7% |
| Contains more FolateFolate | +305.9% |
| Contains more CholineCholine | +176.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 4.8µg | 58% |
| Polyunsaturated fat | 0.603g | 5.495g | 33% |
| Fats | 1.4g | 21.79g | 31% |
| Saturated fat | 0.226g | 7.105g | 31% |
| Starch | 54.94g | 23% | |
| Phosphorus | 89mg | 233mg | 21% |
| Iron | 3.16mg | 1.64mg | 19% |
| Monounsaturated fat | 0.127g | 6.935g | 17% |
| Vitamin B2 | 0.291mg | 0.08mg | 16% |
| Fiber | 3g | 6.7g | 15% |
| Sodium | 0mg | 324mg | 14% |
| Magnesium | 25mg | 83mg | 14% |
| Vitamin B1 | 0.387mg | 0.216mg | 14% |
| Vitamin B3 | 3.892mg | 1.867mg | 13% |
| Folate | 17µg | 69µg | 13% |
| Vitamin B5 | 0.443mg | 9% | |
| Calcium | 13mg | 100mg | 9% |
| Zinc | 0.68mg | 1.61mg | 8% |
| Vitamin K | 0.3µg | 8.6µg | 7% |
| Vitamin B6 | 0.115mg | 0.203mg | 7% |
| Protein | 10g | 6.41g | 7% |
| Carbs | 83.7g | 63.49g | 7% |
| Copper | 0.06mg | 0.113mg | 6% |
| Calories | 395kcal | 476kcal | 4% |
| Manganese | 0.65mg | 0.56mg | 4% |
| Vitamin E | 0.06mg | 0.69mg | 4% |
| Potassium | 112mg | 231mg | 4% |
| Choline | 10.8mg | 29.9mg | 3% |
| Net carbs | 80.7g | 56.79g | N/A |
| Sugar | 0.29g | 1.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0.172g | N/A | |
| Tryptophan | 0.116mg | 0.04mg | 0% |
| Threonine | 0.267mg | 0.227mg | 0% |
| Isoleucine | 0.371mg | 0.22mg | 0% |
| Leucine | 0.692mg | 0.837mg | 0% |
| Lysine | 0.193mg | 0.197mg | 0% |
| Methionine | 0.176mg | 0.18mg | 0% |
| Phenylalanine | 0.494mg | 0.29mg | 0% |
| Valine | 0.42mg | 0.287mg | 0% |
| Histidine | 0.213mg | 0.167mg | 0% |
| Fructose | 0.1g | 0% | |
| Omega-3 - ALA | 0.27g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.014g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A | |
| Omega-6 - Linoleic acid | 5.097g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
6.41 g
Fats:
21.79 g
Carbs:
63.49 g
Water:
6.4 g
Other:
1.91 g
| Contains more ProteinProtein | +56% |
| Contains more CarbsCarbs | +31.8% |
| Contains more FatsFats | +1456.4% |
| Contains more WaterWater | +48.8% |
| Contains more OtherOther | +218.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
Saturated fat:
Sat. Fat
7.105 g
Monounsaturated fat:
Mono. Fat
6.935 g
Polyunsaturated fat:
Poly. Fat
5.495 g
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +5360.6% |
| Contains more Poly. FatPolyunsaturated fat | +811.3% |
