Matzo vs. Tamale — In-Depth Nutrition Comparison
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The main differences between matzo and tamale
- Matzo is richer in selenium, vitamin B1, iron, manganese, vitamin B2, and vitamin B3, yet tamale is richer in vitamin B12 and zinc.
- Daily need coverage for selenium for matzo is 56% higher.
- Matzo contains 8 times more vitamin B1 than tamale. Matzo contains 0.387mg of vitamin B1, while tamale contains 0.05mg.
- Matzo contains less saturated fat.
Food types used in this article are Crackers, matzo, plain and Tamales (Navajo).
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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 MagnesiumMagnesium | +13.6% |
| Contains more IronIron | +159% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +273.6% |
| Contains more SeleniumSelenium | +515% |
| Contains more CalciumCalcium | +123.1% |
| Contains more PotassiumPotassium | +17% |
| Contains more ZincZinc | +117.6% |
| Contains more PhosphorusPhosphorus | +11.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +674% |
| Contains more Vitamin B2Vitamin B2 | +263.8% |
| Contains more Vitamin B3Vitamin B3 | +144.8% |
| Contains more Vitamin B5Vitamin B5 | +116.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +13.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +24.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 36.9µg | 6µg | 56% |
| Vitamin B1 | 0.387mg | 0.05mg | 28% |
| Iron | 3.16mg | 1.22mg | 24% |
| Vitamin B12 | 0µg | 0.54µg | 23% |
| Carbs | 83.7g | 18.12g | 22% |
| Manganese | 0.65mg | 0.174mg | 21% |
| Sodium | 0mg | 427mg | 19% |
| Vitamin B2 | 0.291mg | 0.08mg | 16% |
| Vitamin B3 | 3.892mg | 1.59mg | 14% |
| Calories | 395kcal | 153kcal | 12% |
| Saturated fat | 0.226g | 2.396g | 10% |
| Monounsaturated fat | 0.127g | 2.739g | 7% |
| Zinc | 0.68mg | 1.48mg | 7% |
| Fats | 1.4g | 6.12g | 7% |
| Protein | 10g | 6.28g | 7% |
| Cholesterol | 0mg | 17mg | 6% |
| Starch | 12.27g | 5% | |
| Vitamin B5 | 0.443mg | 0.205mg | 5% |
| Vitamin C | 0mg | 1.7mg | 2% |
| Choline | 10.8mg | 2% | |
| Calcium | 13mg | 29mg | 2% |
| Vitamin B6 | 0.115mg | 0.143mg | 2% |
| Folate | 17µg | 15µg | 1% |
| Potassium | 112mg | 131mg | 1% |
| Polyunsaturated fat | 0.603g | 0.688g | 1% |
| Magnesium | 25mg | 22mg | 1% |
| Phosphorus | 89mg | 99mg | 1% |
| Net carbs | 80.7g | 15.02g | N/A |
| Sugar | 0.29g | 0.99g | N/A |
| Fiber | 3g | 3.1g | 0% |
| Copper | 0.06mg | 0.063mg | 0% |
| Vitamin E | 0.06mg | 0mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.052mg | 0% |
| Threonine | 0.267mg | 0.239mg | 0% |
| Isoleucine | 0.371mg | 0.271mg | 0% |
| Leucine | 0.692mg | 0.568mg | 0% |
| Lysine | 0.193mg | 0.427mg | 0% |
| Methionine | 0.176mg | 0.15mg | 0% |
| Phenylalanine | 0.494mg | 0.275mg | 0% |
| Valine | 0.42mg | 0.318mg | 0% |
| Histidine | 0.213mg | 0.196mg | 0% |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.2% |
| Contains more CarbsCarbs | +361.9% |
| Contains more FatsFats | +337.1% |
| Contains more WaterWater | +1483.7% |
| Contains more OtherOther | +130% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.6% |
| Contains more Mono. FatMonounsaturated fat | +2056.7% |
| Contains more Poly. FatPolyunsaturated fat | +14.1% |
