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  6. Millet flour vs. Matzo

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
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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Matzo
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
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

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

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
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
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%

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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.