Matzo vs. Tostada shells — In-Depth Nutrition Comparison

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How are matzo and tostada shells different?

Matzo is higher in selenium, iron, vitamin B2, vitamin B3, and manganese; however, tostada shells are richer in vitamin B6, phosphorus, and magnesium.
Daily need coverage for selenium for matzo is 63% higher.
Matzo contains 3 times more vitamin B2 than tostada shells. While matzo contains 0.291mg of vitamin B2, tostada shells contain only 0.094mg.
Matzo has less saturated fat.

Crackers, matzo, plain and Tostada shells, corn 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.

Matzo

Tostada shells

Contains more IronIron	+106.5%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+79.1%
Contains more SeleniumSelenium	+1577.3%

Contains more MagnesiumMagnesium	+204%
Contains more CalciumCalcium	+484.6%
Contains more PotassiumPotassium	+111.6%
Contains more CopperCopper	+146.7%
Contains more ZincZinc	+80.9%
Contains more PhosphorusPhosphorus	+128.1%

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

Tostada shells

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+209.6%
Contains more Vitamin B3Vitamin B3	+150.6%
Contains more Vitamin B5Vitamin B5	+131.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin B6Vitamin B6

+215.7%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.353mg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	2.2µg	63%
Polyunsaturated fat	0.603g	8.285g	51%
Fats	1.4g	23.38g	34%
Saturated fat	0.226g	7.011g	31%
Sodium	0mg	657mg	29%
Starch		55.4g	23%
Iron	3.16mg	1.53mg	20%
Vitamin B6	0.115mg	0.363mg	19%
Monounsaturated fat	0.127g	7.217g	18%
Phosphorus	89mg	203mg	16%
Vitamin B3	3.892mg	1.553mg	15%
Vitamin B2	0.291mg	0.094mg	15%
Magnesium	25mg	76mg	12%
Manganese	0.65mg	0.363mg	12%
Fiber	3g	5.8g	11%
Copper	0.06mg	0.148mg	10%
Protein	10g	6.15g	8%
Calcium	13mg	76mg	6%
Carbs	83.7g	64.43g	6%
Zinc	0.68mg	1.23mg	5%
Vitamin B5	0.443mg	0.191mg	5%
Folate	17µg		4%
Calories	395kcal	474kcal	4%
Potassium	112mg	237mg	4%
Vitamin B1	0.387mg	0.353mg	3%
Choline	10.8mg		2%
Net carbs	80.7g	58.63g	N/A
Sugar	0.29g		N/A
Vitamin E	0.06mg		0%
Vitamin K	0.3µg		0%
Trans fat		0.163g	N/A
Tryptophan	0.116mg		0%
Threonine	0.267mg		0%
Isoleucine	0.371mg		0%
Leucine	0.692mg		0%
Lysine	0.193mg		0%
Methionine	0.176mg		0%
Phenylalanine	0.494mg		0%
Valine	0.42mg		0%
Histidine	0.213mg		0%
Omega-3 - ALA		0.124g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A