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Matzo vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between matzo and khorasan wheat

  • Khorasan wheat is higher than matzo in manganese, selenium, copper, phosphorus, fiber, zinc, magnesium, vitamin B3, vitamin B1, and vitamin B6.
  • Khorasan wheat covers your daily manganese needs 91% more than matzo.

Food varieties used in this article are Crackers, matzo, plain and Wheat, KAMUT khorasan, uncooked.

Infographic

Matzo vs Khorasan wheat 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
1
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +420%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +259.8%
Contains more IronIron +19.3%
Contains more CopperCopper +743.3%
Contains more ZincZinc +441.2%
Contains more PhosphorusPhosphorus +309%
Contains more ManganeseManganese +320.8%
Contains more SeleniumSelenium +120.9%

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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin B2Vitamin B2 +58.2%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +916.7%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B3Vitamin B3 +63.8%
Contains more Vitamin B5Vitamin B5 +114.2%
Contains more Vitamin B6Vitamin B6 +125.2%
Contains more Vitamin KVitamin K +500%
Contains more CholineCholine +138.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more CarbsCarbs +18.6%
Contains more ProteinProtein +45.4%
Contains more FatsFats +52.1%
Contains more WaterWater +157.4%
Contains more OtherOther +180%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
0
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -13.3%
Contains more Mono. FatMonounsaturated fat +67.7%
~equal in Polyunsaturated fat ~0.621g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Matzo Khorasan wheat DV% diff.
Manganese 0.65mg 2.735mg 91%
Selenium 36.9µg 81.5µg 81%
Copper 0.06mg 0.506mg 50%
Phosphorus 89mg 364mg 39%
Fiber 3g 11.1g 32%
Zinc 0.68mg 3.68mg 27%
Magnesium 25mg 130mg 25%
Starch 52.41g 22%
Vitamin B3 3.892mg 6.375mg 16%
Vitamin B1 0.387mg 0.566mg 15%
Vitamin B6 0.115mg 0.259mg 11%
Vitamin B5 0.443mg 0.949mg 10%
Potassium 112mg 403mg 9%
Protein 10g 14.54g 9%
Iron 3.16mg 3.77mg 8%
Vitamin B2 0.291mg 0.184mg 8%
Carbs 83.7g 70.58g 4%
Folate 17µg 4%
Vitamin E 0.06mg 0.61mg 4%
Choline 10.8mg 25.8mg 3%
Calories 395kcal 337kcal 3%
Calcium 13mg 22mg 1%
Vitamin K 0.3µg 1.8µg 1%
Fats 1.4g 2.13g 1%
Net carbs 80.7g 59.48g N/A
Sugar 0.29g 7.84g N/A
Sodium 0mg 5mg 0%
Vitamin A 0µg 1µg 0%
Trans fat 0.005g N/A
Saturated fat 0.226g 0.196g 0%
Monounsaturated fat 0.127g 0.213g 0%
Polyunsaturated fat 0.603g 0.621g 0%
Tryptophan 0.116mg 0.13mg 0%
Threonine 0.267mg 0.442mg 0%
Isoleucine 0.371mg 0.566mg 0%
Leucine 0.692mg 1.112mg 0%
Lysine 0.193mg 0.416mg 0%
Methionine 0.176mg 0.251mg 0%
Phenylalanine 0.494mg 0.772mg 0%
Valine 0.42mg 0.687mg 0%
Histidine 0.213mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Khorasan wheat
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
35%
Khorasan wheat
Minerals Daily Need Coverage Score
51%
Matzo
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 7.55g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 40)
Which food is lower in Saturated fat?
Khorasan wheat
Khorasan wheat is lower in Saturated fat (difference - 0.03g)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food is richer in vitamins?
Khorasan wheat
Khorasan wheat is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.