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.
| 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% |
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 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% |
| Contains more CholineCholine | +32.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +51.5% |
| Contains more CarbsCarbs | +15.1% |
| Contains more FatsFats | +914.3% |
| Contains more OtherOther | +233.3% |
~equal in
Water
~4.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.7% |
| Contains more Mono. FatMonounsaturated fat | +3730.7% |
| Contains more Poly. FatPolyunsaturated fat | +588.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Magnesium | 25mg | 53mg | 7% |
| Protein | 10g | 6.6g | 7% |
| Phosphorus | 89mg | 132mg | 6% |
| Vitamin B3 | 3.892mg | 2.858mg | 6% |
| Vitamin B6 | 0.115mg | 0.051mg | 5% |
| Zinc | 0.68mg | 1.09mg | 4% |
| Vitamin E | 0.06mg | 0.72mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Carbs | 83.7g | 72.7g | 4% |
| Potassium | 112mg | 210mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin K | 0.3µg | 2.4µg | 2% |
| Calories | 395kcal | 433kcal | 2% |
| Manganese | 0.65mg | 0.696mg | 2% |
| Fiber | 3g | 3.4g | 2% |
| Calcium | 13mg | 31mg | 2% |
| Vitamin B2 | 0.291mg | 0.266mg | 2% |
| Vitamin B5 | 0.443mg | 0.381mg | 1% |
| Choline | 10.8mg | 14.3mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
51%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Matzo is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 37.14g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 580mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 4.015g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 61)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.