Matzo vs. Wonton wrappers — In-Depth Nutrition Comparison
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A recap on 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).
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
51%
58%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 0.29g)
Which food is lower in Cholesterol?
Matzo is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 81)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.