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  6. Matzo vs. White bread

Matzo vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between matzo and white bread?

  • Matzo is richer in selenium, while white bread is higher in folate, calcium, vitamin B1, iron, vitamin B3, and polyunsaturated fat.
  • Matzo's daily need coverage for selenium is 27% higher.
  • Matzo is lower in sugar.

We used Crackers, matzo, plain and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Matzo vs White bread 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
3
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +21.3%
Contains more SeleniumSelenium +67.7%
Contains more CalciumCalcium +1007.7%
Contains more PotassiumPotassium +12.5%
Contains more IronIron +14.2%
Contains more CopperCopper +68.3%
Contains more PhosphorusPhosphorus +10.1%
~equal in Magnesium ~23mg
~equal in Zinc ~0.74mg

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
3
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B2Vitamin B2 +19.8%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more Vitamin KVitamin K +50%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +37.7%
Contains more Vitamin B3Vitamin B3 +22.8%
Contains more Vitamin B5Vitamin B5 +21%
Contains more FolateFolate +552.9%
Contains more CholineCholine +35.2%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo White bread DV% diff.
Selenium 36.9µg 22µg 27%
Folate 17µg 111µg 24%
Sodium 0mg 490mg 21%
Starch 37.17g 15%
Calcium 13mg 144mg 13%
Vitamin B1 0.387mg 0.533mg 12%
Carbs 83.7g 49.42g 11%
Polyunsaturated fat 0.603g 1.602g 7%
Calories 395kcal 266kcal 6%
Vitamin B3 3.892mg 4.78mg 6%
Iron 3.16mg 3.61mg 6%
Manganese 0.65mg 0.536mg 5%
Copper 0.06mg 0.101mg 5%
Vitamin B2 0.291mg 0.243mg 4%
Fats 1.4g 3.33g 3%
Fructose 2.43g 3%
Protein 10g 8.85g 2%
Saturated fat 0.226g 0.698g 2%
Vitamin B6 0.115mg 0.087mg 2%
Vitamin B5 0.443mg 0.536mg 2%
Vitamin E 0.06mg 0.22mg 1%
Zinc 0.68mg 0.74mg 1%
Fiber 3g 2.7g 1%
Choline 10.8mg 14.6mg 1%
Monounsaturated fat 0.127g 0.599g 1%
Phosphorus 89mg 98mg 1%
Net carbs 80.7g 46.72g N/A
Magnesium 25mg 23mg 0%
Potassium 112mg 126mg 0%
Sugar 0.29g 5.67g N/A
Vitamin K 0.3µg 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +13%
Contains more CarbsCarbs +69.4%
Contains more FatsFats +137.9%
Contains more WaterWater +747%
Contains more OtherOther +230%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -67.6%
Contains more Mono. FatMonounsaturated fat +371.7%
Contains more Poly. FatPolyunsaturated fat +165.7%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.