Matzo vs. Teff — In-Depth Nutrition Comparison
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How are matzo and teff different?
- Matzo is higher in selenium; however, teff is richer in manganese, copper, iron, phosphorus, magnesium, vitamin B6, zinc, fiber, and calcium.
- Daily need coverage for manganese for teff is 373% higher.
- Matzo contains 8 times more selenium than teff. While matzo contains 36.9µg of selenium, teff contains only 4.4µg.
Crackers, matzo, plain and Teff, uncooked are the varieties used in this article.
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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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +738.6% |
| Contains more MagnesiumMagnesium | +636% |
| Contains more CalciumCalcium | +1284.6% |
| Contains more PotassiumPotassium | +281.3% |
| Contains more IronIron | +141.5% |
| Contains more CopperCopper | +1250% |
| Contains more ZincZinc | +433.8% |
| Contains more PhosphorusPhosphorus | +382% |
| Contains more ManganeseManganese | +1321.5% |
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 B3Vitamin B3 | +15.7% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +112.6% |
| Contains more Vitamin B6Vitamin B6 | +319.1% |
| Contains more Vitamin KVitamin K | +533.3% |
| Contains more CholineCholine | +21.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.65mg | 9.24mg | 373% |
| Copper | 0.06mg | 0.81mg | 83% |
| Selenium | 36.9µg | 4.4µg | 59% |
| Iron | 3.16mg | 7.63mg | 56% |
| Phosphorus | 89mg | 429mg | 49% |
| Magnesium | 25mg | 184mg | 38% |
| Vitamin B6 | 0.115mg | 0.482mg | 28% |
| Zinc | 0.68mg | 3.63mg | 27% |
| Fiber | 3g | 8g | 20% |
| Calcium | 13mg | 180mg | 17% |
| Starch | 36.56g | 15% | |
| Vitamin B5 | 0.443mg | 0.942mg | 10% |
| Potassium | 112mg | 427mg | 9% |
| Protein | 10g | 13.3g | 7% |
| Carbs | 83.7g | 73.13g | 4% |
| Folate | 17µg | 4% | |
| Polyunsaturated fat | 0.603g | 1.071g | 3% |
| Vitamin B3 | 3.892mg | 3.363mg | 3% |
| Fats | 1.4g | 2.38g | 2% |
| Vitamin B2 | 0.291mg | 0.27mg | 2% |
| Monounsaturated fat | 0.127g | 0.589g | 1% |
| Saturated fat | 0.226g | 0.449g | 1% |
| Fructose | 0.47g | 1% | |
| Calories | 395kcal | 367kcal | 1% |
| Vitamin K | 0.3µg | 1.9µg | 1% |
| Sodium | 0mg | 12mg | 1% |
| Net carbs | 80.7g | 65.13g | N/A |
| Sugar | 0.29g | 1.84g | N/A |
| Vitamin E | 0.06mg | 0.08mg | 0% |
| Vitamin B1 | 0.387mg | 0.39mg | 0% |
| Choline | 10.8mg | 13.1mg | 0% |
| Tryptophan | 0.116mg | 0.139mg | 0% |
| Threonine | 0.267mg | 0.51mg | 0% |
| Isoleucine | 0.371mg | 0.501mg | 0% |
| Leucine | 0.692mg | 1.068mg | 0% |
| Lysine | 0.193mg | 0.376mg | 0% |
| Methionine | 0.176mg | 0.428mg | 0% |
| Phenylalanine | 0.494mg | 0.698mg | 0% |
| Valine | 0.42mg | 0.686mg | 0% |
| Histidine | 0.213mg | 0.301mg | 0% |
| Omega-3 - ALA | 0.135g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +14.5% |
| Contains more ProteinProtein | +33% |
| Contains more FatsFats | +70% |
| Contains more WaterWater | +105.1% |
| Contains more OtherOther | +295% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.7% |
| Contains more Mono. FatMonounsaturated fat | +363.8% |
| Contains more Poly. FatPolyunsaturated fat | +77.6% |