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  6. Matzo vs. Wild rice raw

Matzo vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on the differences between matzo and wild rice raw

  • Matzo is higher in selenium and vitamin B1, yet wild rice raw is higher in copper, phosphorus, zinc, magnesium, manganese, vitamin B6, folate, and vitamin B3.
  • Matzo covers your daily selenium needs 62% more than wild rice raw.
  • Matzo contains 3 times more vitamin B1 than wild rice raw. While matzo contains 0.387mg of vitamin B1, wild rice raw contains only 0.115mg.

Food varieties used in this article are Crackers, matzo, plain and Wild rice, raw.

Infographic

Matzo vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +61.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1217.9%
Contains more MagnesiumMagnesium +608%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +281.3%
Contains more CopperCopper +773.3%
Contains more ZincZinc +776.5%
Contains more PhosphorusPhosphorus +386.5%
Contains more ManganeseManganese +104.5%

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%
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% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +236.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +142.4%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +458.8%
Contains more CholineCholine +224.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Matzo Wild rice raw DV% diff.
Selenium 36.9µg 2.8µg 62%
Copper 0.06mg 0.524mg 52%
Phosphorus 89mg 433mg 49%
Zinc 0.68mg 5.96mg 48%
Magnesium 25mg 177mg 36%
Manganese 0.65mg 1.329mg 30%
Vitamin B1 0.387mg 0.115mg 23%
Vitamin B6 0.115mg 0.391mg 21%
Folate 17µg 95µg 20%
Vitamin B3 3.892mg 6.733mg 18%
Iron 3.16mg 1.96mg 15%
Fiber 3g 6.2g 13%
Vitamin B5 0.443mg 1.074mg 13%
Potassium 112mg 427mg 9%
Protein 10g 14.73g 9%
Vitamin E 0.06mg 0.82mg 5%
Choline 10.8mg 35mg 4%
Carbs 83.7g 74.9g 3%
Vitamin B2 0.291mg 0.262mg 2%
Calories 395kcal 357kcal 2%
Calcium 13mg 21mg 1%
Vitamin K 0.3µg 1.9µg 1%
Fats 1.4g 1.08g 0%
Net carbs 80.7g 68.7g N/A
Sugar 0.29g 2.5g N/A
Sodium 0mg 7mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.226g 0.156g 0%
Monounsaturated fat 0.127g 0.159g 0%
Polyunsaturated fat 0.603g 0.676g 0%
Tryptophan 0.116mg 0.179mg 0%
Threonine 0.267mg 0.469mg 0%
Isoleucine 0.371mg 0.618mg 0%
Leucine 0.692mg 1.018mg 0%
Lysine 0.193mg 0.629mg 0%
Methionine 0.176mg 0.438mg 0%
Phenylalanine 0.494mg 0.721mg 0%
Valine 0.42mg 0.858mg 0%
Histidine 0.213mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +29.6%
Contains more CarbsCarbs +11.7%
Contains more ProteinProtein +47.3%
Contains more WaterWater +80.5%
Contains more OtherOther +155%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +25.2%
Contains more Poly. FatPolyunsaturated fat +12.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.