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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 28% 18% 139% 96% 55% 84% 78% 147% 190%
Matzo
Matzo
1
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%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +615.4%
Contains more PotassiumPotassium +80.4%
Contains more IronIron +17.1%
Contains more CopperCopper +381.7%
Contains more ZincZinc +195.6%
Contains more PhosphorusPhosphorus +120.2%
Contains more ManganeseManganese +73.8%
Contains less SodiumSodium -100%
~equal in Selenium ~36.9µg

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.
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% 8.6% 0% 103% 63% 77% 42% 23% 0% 2.3% 93% 11%
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%
Contains more Vitamin EVitamin E +616.7%
Contains more Vitamin B5Vitamin B5 +56.4%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +629.4%
Contains more CholineCholine +83.3%
Contains more Vitamin B6Vitamin B6 +17.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg
~equal in Vitamin B2 ~0.291mg
~equal in Vitamin B3 ~3.892mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +21%
Contains more FatsFats +128.6%
Contains more WaterWater +18.6%
Contains more OtherOther +400%
~equal in Carbs ~83.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 31% 51%
Saturated Fat: Sat. Fat 0.445 g
Monounsaturated Fat: Mono. Fat 0.782 g
Polyunsaturated fat: Poly. Fat 1.282 g
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
Contains more Mono. FatMonounsaturated Fat +515.7%
Contains more Poly. FatPolyunsaturated fat +112.6%
Contains less Sat. FatSaturated 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
Calories 390kcal 395kcal Matzo
Protein 12.1g 10g Melba toast
Fats 3.2g 1.4g Melba toast
Net carbs 70.3g 80.7g Matzo
Carbs 76.6g 83.7g Matzo
Magnesium 59mg 25mg Melba toast
Calcium 93mg 13mg Melba toast
Potassium 202mg 112mg Melba toast
Iron 3.7mg 3.16mg Melba toast
Sugar 0.94g 0.29g Matzo
Fiber 6.3g 3g Melba toast
Copper 0.289mg 0.06mg Melba toast
Zinc 2.01mg 0.68mg Melba toast
Phosphorus 196mg 89mg Melba toast
Sodium 598mg 0mg Matzo
Vitamin E 0.43mg 0.06mg Melba toast
Manganese 1.13mg 0.65mg Melba toast
Selenium 34.8µg 36.9µg Matzo
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
Vitamin K 0.9µg 0.3µg Melba toast
Folate 124µg 17µg Melba toast
Choline 19.8mg 10.8mg 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
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melba toast Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Melba toast
24%
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.