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  6. Matzo vs. Wonton wrappers

Matzo vs. Wonton wrappers — In-Depth Nutrition Comparison

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A recap on the differences between matzo and wonton wrappers

  • Matzo is higher in selenium, vitamin B5, and vitamin B6, yet wonton wrappers are higher in folate, vitamin B1, copper, vitamin B3, and vitamin B2.
  • Wonton wrappers cover your daily sodium needs 25% more than matzo.
  • Matzo contains 18 times more vitamin B5 than wonton wrappers. While matzo contains 0.443mg of vitamin B5, wonton wrappers contain only 0.025mg.

Food varieties used in this article are Crackers, matzo, plain and Wonton wrappers (includes egg roll wrappers).

Infographic

Matzo vs Wonton wrappers 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
4
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 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +36.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +30.9%
Contains more CalciumCalcium +261.5%
Contains more CopperCopper +145%
~equal in Iron ~3.36mg
~equal in Zinc ~0.71mg
~equal in Phosphorus ~81mg
~equal in Manganese ~0.638mg

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
5
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% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1672%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin B2Vitamin B2 +29.9%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +405.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Matzo Wonton wrappers DV% diff.
Sodium 0mg 572mg 25%
Folate 17µg 86µg 17%
Selenium 36.9µg 28.2µg 16%
Vitamin B1 0.387mg 0.519mg 11%
Copper 0.06mg 0.147mg 10%
Vitamin B3 3.892mg 5.424mg 10%
Carbs 83.7g 57.9g 9%
Vitamin B5 0.443mg 0.025mg 8%
Vitamin B2 0.291mg 0.378mg 7%
Vitamin B6 0.115mg 0.03mg 7%
Calories 395kcal 291kcal 5%
Fiber 3g 1.8g 5%
Cholesterol 0mg 9mg 3%
Iron 3.16mg 3.36mg 3%
Calcium 13mg 47mg 3%
Choline 10.8mg 2%
Vitamin B12 0µg 0.02µg 1%
Magnesium 25mg 20mg 1%
Potassium 112mg 82mg 1%
Manganese 0.65mg 0.638mg 1%
Phosphorus 89mg 81mg 1%
Protein 10g 9.8g 0%
Fats 1.4g 1.5g 0%
Net carbs 80.7g 56.1g N/A
Sugar 0.29g N/A
Zinc 0.68mg 0.71mg 0%
Vitamin E 0.06mg 0%
Vitamin A 0µg 4µg 0%
Vitamin K 0.3µg 0%
Saturated fat 0.226g 0.263g 0%
Monounsaturated fat 0.127g 0.195g 0%
Polyunsaturated fat 0.603g 0.61g 0%
Tryptophan 0.116mg 0.114mg 0%
Threonine 0.267mg 0.268mg 0%
Isoleucine 0.371mg 0.369mg 0%
Leucine 0.692mg 0.684mg 0%
Lysine 0.193mg 0.204mg 0%
Methionine 0.176mg 0.176mg 0%
Phenylalanine 0.494mg 0.486mg 0%
Valine 0.42mg 0.417mg 0%
Histidine 0.213mg 0.209mg 0%
Omega-3 - DHA 0g 0.001g 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
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more CarbsCarbs +44.6%
Contains more WaterWater +569.8%
Contains more OtherOther +233.3%
~equal in Protein ~9.8g
~equal in Fats ~1.5g

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
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
Contains less Sat. FatSaturated fat -14.1%
Contains more Mono. FatMonounsaturated fat +53.5%
~equal in Polyunsaturated fat ~0.61g

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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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.