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Matzo vs. Veggie burger — In-Depth Nutrition Comparison

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The main differences between matzo and veggie burgers

  • Matzo is richer in selenium, yet veggie burgers are richer in vitamin B1, vitamin B12, folate, phosphorus, copper, vitamin B6, manganese, and calcium.
  • Daily need coverage for vitamin B1 for veggie burgers is 189% higher.
  • Matzo contains 2 times more selenium than veggie burgers. Matzo contains 36.9µg of selenium, while veggie burgers contain 22.6µg.

Food types used in this article are Crackers, matzo, plain and Veggie burgers or soyburgers, unprepared.

Infographic

Matzo vs Veggie burger 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
3
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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more IronIron +31.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +63.3%
Contains more MagnesiumMagnesium +124%
Contains more CalciumCalcium +946.2%
Contains more PotassiumPotassium +197.3%
Contains more CopperCopper +233.3%
Contains more ZincZinc +85.3%
Contains more PhosphorusPhosphorus +131.5%
Contains more ManganeseManganese +46.3%

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
2
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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +585%
Contains more Vitamin B6Vitamin B6 +163.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +629.4%
Contains more CholineCholine +79.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.753mg

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
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more CarbsCarbs +486.5%
Contains more ProteinProtein +57%
Contains more FatsFats +350%
Contains more WaterWater +1323.5%
Contains more OtherOther +320%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains less Sat. FatSaturated fat -84.3%
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +235.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Veggie burger DV% diff.
Vitamin B1 0.387mg 2.651mg 189%
Vitamin B12 0µg 2.01µg 84%
Folate 17µg 124µg 27%
Selenium 36.9µg 22.6µg 26%
Sodium 0mg 569mg 25%
Carbs 83.7g 14.27g 23%
Phosphorus 89mg 206mg 17%
Copper 0.06mg 0.2mg 16%
Vitamin B6 0.115mg 0.303mg 14%
Manganese 0.65mg 0.951mg 13%
Calcium 13mg 136mg 12%
Protein 10g 15.7g 11%
Calories 395kcal 177kcal 11%
Polyunsaturated fat 0.603g 2.023g 9%
Iron 3.16mg 2.41mg 9%
Fiber 3g 4.9g 8%
Fats 1.4g 6.3g 8%
Potassium 112mg 333mg 7%
Magnesium 25mg 56mg 7%
Saturated fat 0.226g 1.44g 6%
Vitamin C 0mg 4.5mg 5%
Zinc 0.68mg 1.26mg 5%
Monounsaturated fat 0.127g 1.778g 4%
Vitamin B2 0.291mg 0.244mg 4%
Vitamin B5 0.443mg 0.289mg 3%
Vitamin K 0.3µg 4.2µg 3%
Cholesterol 0mg 5mg 2%
Choline 10.8mg 19.4mg 2%
Starch 5.78g 2%
Vitamin E 0.06mg 0.23mg 1%
Vitamin B3 3.892mg 3.753mg 1%
Net carbs 80.7g 9.37g N/A
Sugar 0.29g 1.07g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.116mg 0.162mg 0%
Threonine 0.267mg 0.605mg 0%
Isoleucine 0.371mg 0.78mg 0%
Leucine 0.692mg 1.399mg 0%
Lysine 0.193mg 1.004mg 0%
Methionine 0.176mg 0.291mg 0%
Phenylalanine 0.494mg 0.885mg 0%
Valine 0.42mg 0.89mg 0%
Histidine 0.213mg 0.465mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Veggie burger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
97%
Veggie burger
Minerals Daily Need Coverage Score
51%
Matzo
71%
Veggie burger

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 569mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.214g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.