Matzo vs. Waffle — In-Depth Nutrition Comparison

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The main differences between matzo and waffle

Matzo is richer in manganese, vitamin B3, and iron, yet waffle is richer in calcium, selenium, phosphorus, and vitamin B12.
Daily need coverage for calcium for waffle is 24% higher.
Matzo contains 2 times more manganese than waffle. Matzo contains 0.65mg of manganese, while waffle contains 0.265mg.
Matzo contains less saturated fat.

Food types used in this article are Crackers, matzo, plain and Waffles, plain, prepared from recipe.

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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

Waffle

Contains more MagnesiumMagnesium	+31.6%
Contains more IronIron	+36.8%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+145.3%

Contains more CalciumCalcium	+1861.5%
Contains more PotassiumPotassium	+42%
Contains more PhosphorusPhosphorus	+113.5%
Contains more SeleniumSelenium	+25.2%

~equal in Copper ~0.062mg

~equal in Zinc ~0.68mg

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

Waffle

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+47.1%
Contains more Vitamin B3Vitamin B3	+87.7%
Contains more Vitamin B6Vitamin B6	+105.4%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+19.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+170.6%

~equal in Vitamin D ~µg

~equal in Vitamin B5 ~0.485mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.603g	6.785g	41%
Calcium	13mg	255mg	24%
Cholesterol	0mg	69mg	23%
Sodium	0mg	511mg	22%
Fats	1.4g	14.1g	20%
Carbs	83.7g	32.9g	17%
Manganese	0.65mg	0.265mg	17%
Selenium	36.9µg	46.2µg	17%
Phosphorus	89mg	190mg	14%
Fiber	3g		12%
Saturated fat	0.226g	2.866g	12%
Iron	3.16mg	2.31mg	11%
Vitamin B3	3.892mg	2.073mg	11%
Vitamin B1	0.387mg	0.263mg	10%
Vitamin B12	0µg	0.25µg	10%
Monounsaturated fat	0.127g	3.521g	8%
Vitamin A	0µg	65µg	7%
Folate	17µg	46µg	7%
Calories	395kcal	291kcal	5%
Vitamin B6	0.115mg	0.056mg	5%
Protein	10g	7.9g	4%
Vitamin B2	0.291mg	0.347mg	4%
Choline	10.8mg		2%
Magnesium	25mg	19mg	1%
Potassium	112mg	159mg	1%
Vitamin B5	0.443mg	0.485mg	1%
Protein per 100 calories	2.5g	2.7g	N/A
Calories per 10 g protein	395kcal	368kcal	N/A
Weight per 100 calories	25g	34g	N/A
Unsaturated / Saturated Fat ratio	3.2	3.6	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	80.7g	32.9g	N/A
Sugar	0.29g		N/A
Copper	0.06mg	0.062mg	0%
Zinc	0.68mg	0.68mg	0%
Vitamin E	0.06mg		0%
Vitamin K	0.3µg		0%
Tryptophan	0.116mg	0.099mg	0%
Threonine	0.267mg	0.289mg	0%
Isoleucine	0.371mg	0.362mg	0%
Leucine	0.692mg	0.63mg	0%
Lysine	0.193mg	0.384mg	0%
Methionine	0.176mg	0.179mg	0%
Phenylalanine	0.494mg	0.395mg	0%
Valine	0.42mg	0.409mg	0%
Histidine	0.213mg	0.187mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A