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Matzo vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on differences between matzo and tuna Bluefin

  • Matzo is higher in manganese and iron, yet tuna Bluefin is higher in vitamin B12, vitamin A, vitamin B3, phosphorus, vitamin B6, vitamin B5, and selenium.
  • Tuna Bluefin covers your daily vitamin B12 needs 453% more than matzo.
  • Matzo contains 33 times more manganese than tuna Bluefin. While matzo contains 0.65mg of manganese, tuna Bluefin contains only 0.02mg.

Food varieties used in this article are Crackers, matzo, plain and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Matzo vs Tuna Bluefin infographic
Infographic link

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +30%
Contains more IronIron +141.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3150%
Contains more MagnesiumMagnesium +156%
Contains more PotassiumPotassium +188.4%
Contains more CopperCopper +83.3%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +266.3%
Contains more SeleniumSelenium +26.8%

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.
Matzo
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +750%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +170.8%
Contains more Vitamin B5Vitamin B5 +209.3%
Contains more Vitamin B6Vitamin B6 +356.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.306mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +199.1%
Contains more FatsFats +348.6%
Contains more WaterWater +1274.2%
Contains more OtherOther +686.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +1516.5%
Contains more Poly. FatPolyunsaturated fat +205.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Tuna Bluefin
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Matzo Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Vitamin A 0µg 757µg 84%
Vitamin B3 3.892mg 10.54mg 42%
Protein 10g 29.91g 40%
Phosphorus 89mg 326mg 34%
Vitamin B6 0.115mg 0.525mg 32%
Carbs 83.7g 0g 28%
Manganese 0.65mg 0.02mg 27%
Iron 3.16mg 1.31mg 23%
Vitamin B5 0.443mg 1.37mg 19%
Selenium 36.9µg 46.8µg 18%
Cholesterol 0mg 49mg 16%
Fiber 3g 0g 12%
Calories 395kcal 184kcal 11%
Vitamin B1 0.387mg 0.278mg 9%
Magnesium 25mg 64mg 9%
Fats 1.4g 6.28g 8%
Polyunsaturated fat 0.603g 1.844g 8%
Saturated fat 0.226g 1.612g 6%
Copper 0.06mg 0.11mg 6%
Potassium 112mg 323mg 6%
Monounsaturated fat 0.127g 2.053g 5%
Folate 17µg 2µg 4%
Sodium 0mg 50mg 2%
Choline 10.8mg 2%
Zinc 0.68mg 0.77mg 1%
Vitamin B2 0.291mg 0.306mg 1%
Net carbs 80.7g 0g N/A
Calcium 13mg 10mg 0%
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.116mg 0.335mg 0%
Threonine 0.267mg 1.311mg 0%
Isoleucine 0.371mg 1.378mg 0%
Leucine 0.692mg 2.431mg 0%
Lysine 0.193mg 2.747mg 0%
Methionine 0.176mg 0.885mg 0%
Phenylalanine 0.494mg 1.168mg 0%
Valine 0.42mg 1.541mg 0%
Histidine 0.213mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Tuna Bluefin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Matzo
166%
Tuna Bluefin
Minerals Daily Need Coverage Score
51%
Matzo
59%
Tuna Bluefin

Comparison summary

Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 0.29g)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.386g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $7)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.