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Millet flour vs. Matzo — In-Depth Nutrition Comparison

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The main differences between millet flour and matzo

  • Millet flour is richer in copper, phosphorus, magnesium, vitamin B6, zinc, vitamin B5, manganese, vitamin B3, and iron, yet matzo is richer in vitamin B2.
  • Daily need coverage for copper for millet flour is 53% higher.
  • Millet flour contains 5 times more magnesium than matzo. Millet flour contains 119mg of magnesium, while matzo contains 25mg.

Food types used in this article are Millet flour and Crackers, matzo, plain.

Infographic

Millet flour vs Matzo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Matzo
2
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 +376%
Contains more PotassiumPotassium +100%
Contains more IronIron +24.7%
Contains more CopperCopper +791.7%
Contains more ZincZinc +286.8%
Contains more PhosphorusPhosphorus +220.2%
Contains more ManganeseManganese +54.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +12.8%
~equal in Calcium ~13mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Matzo
2
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 +83.3%
Contains more Vitamin B3Vitamin B3 +54.7%
Contains more Vitamin B5Vitamin B5 +186%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +166.7%
Contains more FolateFolate +147.1%
Contains more Vitamin B2Vitamin B2 +298.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
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 FatsFats +203.6%
Contains more WaterWater +101.6%
Contains more OtherOther +101.7%
Contains more CarbsCarbs +11.4%
~equal in Protein ~10g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
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 +627.6%
Contains more Poly. FatPolyunsaturated fat +334.2%
Contains less Sat. FatSaturated fat -57.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet flour Matzo DV% diff.
Copper 0.535mg 0.06mg 53%
Starch 69.88g 29%
Phosphorus 285mg 89mg 28%
Magnesium 119mg 25mg 22%
Vitamin B6 0.372mg 0.115mg 20%
Zinc 2.63mg 0.68mg 18%
Vitamin B2 0.073mg 0.291mg 17%
Vitamin B5 1.267mg 0.443mg 16%
Manganese 1.002mg 0.65mg 15%
Polyunsaturated fat 2.618g 0.603g 13%
Vitamin B3 6.02mg 3.892mg 13%
Iron 3.94mg 3.16mg 10%
Selenium 32.7µg 36.9µg 8%
Folate 42µg 17µg 6%
Fats 4.25g 1.4g 4%
Potassium 224mg 112mg 3%
Carbs 75.12g 83.7g 3%
Fiber 3.5g 3g 2%
Monounsaturated fat 0.924g 0.127g 2%
Choline 10.8mg 2%
Vitamin B1 0.413mg 0.387mg 2%
Protein 10.75g 10g 2%
Saturated fat 0.536g 0.226g 1%
Calories 382kcal 395kcal 1%
Net carbs 71.62g 80.7g N/A
Calcium 14mg 13mg 0%
Sugar 1.66g 0.29g N/A
Sodium 4mg 0mg 0%
Vitamin E 0.11mg 0.06mg 0%
Vitamin K 0.8µg 0.3µg 0%
Trans fat 0.002g N/A
Tryptophan 0.17mg 0.116mg 0%
Threonine 0.354mg 0.267mg 0%
Isoleucine 0.473mg 0.371mg 0%
Leucine 1.537mg 0.692mg 0%
Lysine 0.144mg 0.193mg 0%
Methionine 0.319mg 0.176mg 0%
Phenylalanine 0.675mg 0.494mg 0%
Valine 0.584mg 0.42mg 0%
Histidine 0.257mg 0.213mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet flour 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
33%
Millet flour
24%
Matzo
Minerals Daily Need Coverage Score
94%
Millet flour
51%
Matzo

Comparison summary

Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.37g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 0.31g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 70)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.