Matzo vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between matzo and wheat
- Matzo has more vitamin B2; however, wheat is higher in manganese, selenium, phosphorus, copper, zinc, magnesium, vitamin B6, vitamin B3, and vitamin B5.
- Wheat covers your daily need for manganese, 103% more than matzo.
- Matzo has 2 times more vitamin B2 than wheat . While matzo has 0.291mg of vitamin B2, wheat has only 0.121mg.
These are the specific foods used in this comparison Crackers, matzo, plain and Wheat, durum.
Infographic
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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 MagnesiumMagnesium | +476% |
| Contains more CalciumCalcium | +161.5% |
| Contains more PotassiumPotassium | +284.8% |
| Contains more IronIron | +11.4% |
| Contains more CopperCopper | +821.7% |
| Contains more ZincZinc | +511.8% |
| Contains more PhosphorusPhosphorus | +470.8% |
| Contains more ManganeseManganese | +363.4% |
| Contains more SeleniumSelenium | +142.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +140.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +73.1% |
| Contains more Vitamin B5Vitamin B5 | +111.1% |
| Contains more Vitamin B6Vitamin B6 | +264.3% |
| Contains more FolateFolate | +152.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.65mg | 3.012mg | 103% |
| Selenium | 36.9µg | 89.4µg | 95% |
| Phosphorus | 89mg | 508mg | 60% |
| Copper | 0.06mg | 0.553mg | 55% |
| Zinc | 0.68mg | 4.16mg | 32% |
| Magnesium | 25mg | 144mg | 28% |
| Vitamin B6 | 0.115mg | 0.419mg | 23% |
| Vitamin B3 | 3.892mg | 6.738mg | 18% |
| Vitamin B2 | 0.291mg | 0.121mg | 13% |
| Fiber | 3g | 12% | |
| Vitamin B5 | 0.443mg | 0.935mg | 10% |
| Potassium | 112mg | 431mg | 9% |
| Folate | 17µg | 43µg | 7% |
| Protein | 10g | 13.68g | 7% |
| Iron | 3.16mg | 3.52mg | 5% |
| Carbs | 83.7g | 71.13g | 4% |
| Polyunsaturated fat | 0.603g | 0.978g | 3% |
| Calories | 395kcal | 339kcal | 3% |
| Vitamin B1 | 0.387mg | 0.419mg | 3% |
| Calcium | 13mg | 34mg | 2% |
| Choline | 10.8mg | 2% | |
| Fats | 1.4g | 2.47g | 2% |
| Saturated fat | 0.226g | 0.454g | 1% |
| Monounsaturated fat | 0.127g | 0.344g | 1% |
| Net carbs | 80.7g | 71.13g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 0mg | 2mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.176mg | 0% |
| Threonine | 0.267mg | 0.366mg | 0% |
| Isoleucine | 0.371mg | 0.533mg | 0% |
| Leucine | 0.692mg | 0.934mg | 0% |
| Lysine | 0.193mg | 0.303mg | 0% |
| Methionine | 0.176mg | 0.221mg | 0% |
| Phenylalanine | 0.494mg | 0.681mg | 0% |
| Valine | 0.42mg | 0.594mg | 0% |
| Histidine | 0.213mg | 0.322mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +17.7% |
| Contains more ProteinProtein | +36.8% |
| Contains more FatsFats | +76.4% |
| Contains more WaterWater | +154.4% |
| Contains more OtherOther | +196.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50.2% |
| Contains more Mono. FatMonounsaturated fat | +170.9% |
| Contains more Poly. FatPolyunsaturated fat | +62.2% |