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  6. Melba toast vs. Matzo

Melba toast vs. Matzo — In-Depth Nutrition Comparison

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What are the differences between Melba toast and Matzo?

  • Melba toast is richer than Matzo in Folate, Copper, Manganese, Phosphorus, Fiber, Zinc, Magnesium, Calcium, and Iron.
  • Melba toast's daily need coverage for Folate is 27% more.

We used Crackers, melba toast, plain and Crackers, matzo, plain types in this article.

Infographic

Melba toast vs Matzo 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.
Melba toast
Melba toast
8
:
2
Matzo
Matzo
Contains more Calcium +615.4%
Contains more Iron +17.1%
Contains more Magnesium +136%
Contains more Phosphorus +120.2%
Contains more Potassium +80.4%
Contains more Zinc +195.6%
Contains more Copper +381.7%
Contains more Manganese +73.8%
Contains less Sodium -100%
Equal in Selenium - 36.9
Melba toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 139% 43% 85% 18% 78% 55% 97% 148% 190%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +615.4%
Contains more Iron +17.1%
Contains more Magnesium +136%
Contains more Phosphorus +120.2%
Contains more Potassium +80.4%
Contains more Zinc +195.6%
Contains more Copper +381.7%
Contains more Manganese +73.8%
Contains less Sodium -100%
Equal in Selenium - 36.9

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.
Melba toast
Melba toast
6
:
2
Matzo
Matzo
Contains more Vitamin E +616.7%
Contains more Vitamin B5 +56.4%
Contains more Folate +629.4%
Contains more Vitamin K +200%
Contains more Vitamin B6 +17.3%
Equal in Vitamin B1 - 0.387
Equal in Vitamin B2 - 0.291
Equal in Vitamin B3 - 3.892
Melba toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 104% 64% 78% 42% 23% 93% 0% 3%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin E +616.7%
Contains more Vitamin B5 +56.4%
Contains more Folate +629.4%
Contains more Vitamin K +200%
Contains more Vitamin B6 +17.3%
Equal in Vitamin B1 - 0.387
Equal in Vitamin B2 - 0.291
Equal in Vitamin B3 - 3.892

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melba toast
Melba toast
4
:
1
Matzo
Matzo
Contains more Protein +21%
Contains more Fats +128.6%
Contains more Water +18.6%
Contains more Other +400%
Equal in Carbs - 83.7
Melba toast
12% 3% 77% 5% 3%
Protein: 12.1 g
Fats: 3.2 g
Carbs: 76.6 g
Water: 5.1 g
Other: 3 g
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Protein +21%
Contains more Fats +128.6%
Contains more Water +18.6%
Contains more Other +400%
Equal in Carbs - 83.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melba toast
Melba toast
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +515.7%
Contains more Polyunsaturated fat +112.6%
Contains less Saturated Fat -49.2%
Melba toast
18% 31% 51%
Saturated Fat: 0.445 g
Monounsaturated Fat: 0.782 g
Polyunsaturated fat: 1.282 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +515.7%
Contains more Polyunsaturated fat +112.6%
Contains less Saturated Fat -49.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melba toast Matzo
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Melba toast Matzo Opinion
Net carbs 70.3g 80.7g Matzo
Protein 12.1g 10g Melba toast
Fats 3.2g 1.4g Melba toast
Carbs 76.6g 83.7g Matzo
Calories 390kcal 395kcal Matzo
Sugar 0.94g 0.29g Matzo
Fiber 6.3g 3g Melba toast
Calcium 93mg 13mg Melba toast
Iron 3.7mg 3.16mg Melba toast
Magnesium 59mg 25mg Melba toast
Phosphorus 196mg 89mg Melba toast
Potassium 202mg 112mg Melba toast
Sodium 598mg 0mg Matzo
Zinc 2.01mg 0.68mg Melba toast
Copper 0.289mg 0.06mg Melba toast
Manganese 1.13mg 0.65mg Melba toast
Selenium 34.8µg 36.9µg Matzo
Vitamin E 0.43mg 0.06mg Melba toast
Vitamin B1 0.413mg 0.387mg Melba toast
Vitamin B2 0.273mg 0.291mg Matzo
Vitamin B3 4.113mg 3.892mg Melba toast
Vitamin B5 0.693mg 0.443mg Melba toast
Vitamin B6 0.098mg 0.115mg Matzo
Folate 124µg 17µg Melba toast
Vitamin K 0.9µg 0.3µg Melba toast
Tryptophan 0.14mg 0.116mg Melba toast
Threonine 0.342mg 0.267mg Melba toast
Isoleucine 0.462mg 0.371mg Melba toast
Leucine 0.844mg 0.692mg Melba toast
Lysine 0.28mg 0.193mg Melba toast
Methionine 0.214mg 0.176mg Melba toast
Phenylalanine 0.596mg 0.494mg Melba toast
Valine 0.52mg 0.42mg Melba toast
Histidine 0.261mg 0.213mg Melba toast
Saturated Fat 0.445g 0.226g Matzo
Monounsaturated Fat 0.782g 0.127g Melba toast
Polyunsaturated fat 1.282g 0.603g Melba toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
34%
Melba toast
25%
Matzo
Minerals Daily Need Coverage Score
88%
Melba toast
51%
Matzo

Comparison summary

Which food is richer in minerals?
Melba toast
Melba toast is relatively richer in minerals
Which food is richer in vitamins?
Melba toast
Melba toast is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 598mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.219g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 64)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Melba toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174977/nutrients
  2. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.