Matzo vs. Wafer — In-Depth Nutrition Comparison

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The main differences between matzo and wafer

Matzo is richer in selenium, vitamin B1, and vitamin B3, yet wafer is richer in copper, iron, folate, magnesium, and phosphorus.
Daily need coverage for selenium for matzo is 57% higher.
Matzo contains 2 times more vitamin B1 than wafer. Matzo contains 0.387mg of vitamin B1, while wafer contains 0.203mg.
Matzo contains less saturated fat.

Food types used in this article are Crackers, matzo, plain and Cookies, chocolate wafers.

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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

Wafer

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+547.4%

Contains more MagnesiumMagnesium	+112%
Contains more CalciumCalcium	+138.5%
Contains more PotassiumPotassium	+87.5%
Contains more IronIron	+26.9%
Contains more CopperCopper	+671.7%
Contains more ZincZinc	+60.3%
Contains more PhosphorusPhosphorus	+48.3%

~equal in Manganese ~0.696mg

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

Wafer

Contains more Vitamin B1Vitamin B1	+90.6%
Contains more Vitamin B3Vitamin B3	+36.2%
Contains more Vitamin B5Vitamin B5	+16.3%
Contains more Vitamin B6Vitamin B6	+125.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1100%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%
Contains more FolateFolate	+176.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.266mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	5.7µg	57%
Copper	0.06mg	0.463mg	45%
Sodium	0mg	580mg	25%
Polyunsaturated fat	0.603g	4.153g	24%
Fats	1.4g	14.2g	20%
Saturated fat	0.226g	4.241g	18%
Vitamin B1	0.387mg	0.203mg	15%
Monounsaturated fat	0.127g	4.865g	12%
Iron	3.16mg	4.01mg	11%
Folate	17µg	47µg	8%
Protein	10g	6.6g	7%
Magnesium	25mg	53mg	7%
Phosphorus	89mg	132mg	6%
Vitamin B3	3.892mg	2.858mg	6%
Vitamin B6	0.115mg	0.051mg	5%
Carbs	83.7g	72.7g	4%
Zinc	0.68mg	1.09mg	4%
Vitamin E	0.06mg	0.72mg	4%
Vitamin B12	0µg	0.09µg	4%
Potassium	112mg	210mg	3%
Caffeine	0mg	10mg	3%
Calories	395kcal	433kcal	2%
Calcium	13mg	31mg	2%
Fiber	3g	3.4g	2%
Manganese	0.65mg	0.696mg	2%
Vitamin B2	0.291mg	0.266mg	2%
Vitamin K	0.3µg	2.4µg	2%
Cholesterol	0mg	2mg	1%
Vitamin B5	0.443mg	0.381mg	1%
Choline	10.8mg	14.3mg	1%
Protein per 100 calories	2.5g	1.5g	N/A
Calories per 10 g protein	395kcal	656kcal	N/A
Weight per 100 calories	25g	23g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.1	N/A
Net carbs	80.7g	69.3g	N/A
Sugar	0.29g	37.43g	N/A
Vitamin A	0µg	3µg	0%
Tryptophan	0.116mg	0.096mg	0%
Threonine	0.267mg	0.22mg	0%
Isoleucine	0.371mg	0.261mg	0%
Leucine	0.692mg	0.447mg	0%
Lysine	0.193mg	0.281mg	0%
Methionine	0.176mg	0.105mg	0%
Phenylalanine	0.494mg	0.308mg	0%
Valine	0.42mg	0.323mg	0%
Histidine	0.213mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A