Matzo vs. Zwieback — In-Depth Nutrition Comparison
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The main differences between matzo and zwieback
- Matzo is richer in iron, vitamin B3, vitamin B1, and selenium, yet zwieback is richer in folate, vitamin E, copper, and vitamin C.
- Daily need coverage for iron for matzo is 32% higher.
- Matzo contains 3 times more vitamin B3 than zwieback. Matzo contains 3.892mg of vitamin B3, while zwieback contains 1.319mg.
- Matzo contains less saturated fat.
Food types used in this article are Crackers, matzo, plain and Zwieback.
Infographic
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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 | +78.6% |
| Contains more IronIron | +426.7% |
| Contains more ZincZinc | +25.9% |
| Contains more PhosphorusPhosphorus | +61.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more CalciumCalcium | +53.8% |
| Contains more PotassiumPotassium | +172.3% |
| Contains more CopperCopper | +141.7% |
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 B1Vitamin B1 | +86.1% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B3Vitamin B3 | +195.1% |
| Contains more Vitamin B6Vitamin B6 | +40.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3966.7% |
| Contains more Vitamin B5Vitamin B5 | +21.2% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +411.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.16mg | 0.6mg | 32% |
| Manganese | 0.65mg | 28% | |
| Folate | 17µg | 87µg | 18% |
| Vitamin E | 0.06mg | 2.44mg | 16% |
| Vitamin B3 | 3.892mg | 1.319mg | 16% |
| Selenium | 36.9µg | 28.7µg | 15% |
| Vitamin B1 | 0.387mg | 0.208mg | 15% |
| Fats | 1.4g | 9.7g | 13% |
| Sodium | 0mg | 227mg | 10% |
| Saturated fat | 0.226g | 2.525g | 10% |
| Monounsaturated fat | 0.127g | 4.244g | 10% |
| Polyunsaturated fat | 0.603g | 2.073g | 10% |
| Copper | 0.06mg | 0.145mg | 9% |
| Vitamin C | 0mg | 5.3mg | 6% |
| Potassium | 112mg | 305mg | 6% |
| Phosphorus | 89mg | 55mg | 5% |
| Vitamin B2 | 0.291mg | 0.239mg | 4% |
| Carbs | 83.7g | 74.2g | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Magnesium | 25mg | 14mg | 3% |
| Vitamin B6 | 0.115mg | 0.082mg | 3% |
| Calories | 395kcal | 426kcal | 2% |
| Fiber | 3g | 2.5g | 2% |
| Vitamin A | 0µg | 16µg | 2% |
| Vitamin B5 | 0.443mg | 0.537mg | 2% |
| Calcium | 13mg | 20mg | 1% |
| Zinc | 0.68mg | 0.54mg | 1% |
| Vitamin K | 0.3µg | 0.9µg | 1% |
| Protein | 10g | 10.1g | 0% |
| Net carbs | 80.7g | 71.7g | N/A |
| Sugar | 0.29g | 12.5g | N/A |
| Trans fat | 0.012g | N/A | |
| Choline | 10.8mg | 10.7mg | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +12.8% |
| Contains more FatsFats | +592.9% |
| Contains more OtherOther | +150% |
~equal in
Protein
~10.1g
~equal in
Water
~4.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Mono. FatMonounsaturated fat | +3241.7% |
| Contains more Poly. FatPolyunsaturated fat | +243.8% |
