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  6. Matzo vs. Flour

Matzo vs. Flour — In-Depth Nutrition Comparison

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How are matzo and flour different?

  • Matzo is richer in vitamin B6 and selenium, while flour is higher in folate, vitamin B1, iron, vitamin B2, vitamin B3, and copper.
  • Flour covers your daily need for folate, 42% more than matzo.
  • Matzo contains 3 times more vitamin B6 than flour. Matzo contains 0.115mg of vitamin B6, while flour contains 0.044mg.

Crackers, matzo, plain and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Matzo vs Flour 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
Matzo
2
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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +13.6%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +15.4%
Contains more IronIron +46.8%
Contains more CopperCopper +140%
Contains more PhosphorusPhosphorus +21.3%
~equal in Potassium ~107mg
~equal in Zinc ~0.7mg
~equal in Manganese ~0.682mg
~equal in Selenium ~33.9µg

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
Matzo
1
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%
Flour
Flour
4
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% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin B6Vitamin B6 +161.4%
Contains more Vitamin B1Vitamin B1 +102.8%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more FolateFolate +976.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg
~equal in Choline ~10.4mg

All nutrients comparison - raw data values

Nutrient Matzo Flour DV% diff.
Folate 17µg 183µg 42%
Vitamin B1 0.387mg 0.785mg 33%
Iron 3.16mg 4.64mg 19%
Vitamin B2 0.291mg 0.494mg 16%
Vitamin B3 3.892mg 5.904mg 13%
Copper 0.06mg 0.144mg 9%
Vitamin B6 0.115mg 0.044mg 5%
Selenium 36.9µg 33.9µg 5%
Phosphorus 89mg 108mg 3%
Calories 395kcal 364kcal 2%
Carbs 83.7g 76.31g 2%
Fiber 3g 2.7g 1%
Magnesium 25mg 22mg 1%
Polyunsaturated fat 0.603g 0.413g 1%
Protein 10g 10.33g 1%
Fats 1.4g 0.98g 1%
Manganese 0.65mg 0.682mg 1%
Net carbs 80.7g 73.61g N/A
Calcium 13mg 15mg 0%
Potassium 112mg 107mg 0%
Sugar 0.29g 0.27g N/A
Zinc 0.68mg 0.7mg 0%
Sodium 0mg 2mg 0%
Vitamin E 0.06mg 0.06mg 0%
Vitamin B5 0.443mg 0.438mg 0%
Vitamin K 0.3µg 0.3µg 0%
Choline 10.8mg 10.4mg 0%
Saturated fat 0.226g 0.155g 0%
Monounsaturated fat 0.127g 0.087g 0%
Tryptophan 0.116mg 0.127mg 0%
Threonine 0.267mg 0.281mg 0%
Isoleucine 0.371mg 0.357mg 0%
Leucine 0.692mg 0.71mg 0%
Lysine 0.193mg 0.228mg 0%
Methionine 0.176mg 0.183mg 0%
Phenylalanine 0.494mg 0.52mg 0%
Valine 0.42mg 0.415mg 0%
Histidine 0.213mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +42.9%
Contains more OtherOther +30.4%
Contains more WaterWater +177.2%
~equal in Protein ~10.33g
~equal in Carbs ~76.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
2
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +46%
Contains more Poly. FatPolyunsaturated fat +46%
Contains less Sat. FatSaturated fat -31.4%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.