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  6. Millet raw vs. Matzo

Millet raw vs. Matzo — In-Depth Nutrition Comparison

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How are Millet raw and Matzo different?

  • Millet raw is richer in Copper, Manganese, Phosphorus, Fiber, Magnesium, Vitamin B6, Folate, Zinc, and Vitamin B5, while Matzo is higher in Selenium.
  • Millet raw covers your daily need of Copper 77% more than Matzo.
  • Millet raw contains 5 times more Folate than Matzo. Millet raw contains 85µg of Folate, while Matzo contains 17µg.

Millet, raw and Crackers, matzo, plain types were used in this article.

Infographic

Millet raw 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.
Millet raw
Millet raw
6
:
4
Matzo
Matzo
Contains more Magnesium +356%
Contains more Phosphorus +220.2%
Contains more Potassium +74.1%
Contains more Zinc +147.1%
Contains more Copper +1150%
Contains more Manganese +151.1%
Contains more Calcium +62.5%
Contains less Sodium -100%
Contains more Selenium +1266.7%
Equal in Iron - 3.16
Millet raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 113% 82% 123% 18% 1% 46% 250% 213% 15%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Magnesium +356%
Contains more Phosphorus +220.2%
Contains more Potassium +74.1%
Contains more Zinc +147.1%
Contains more Copper +1150%
Contains more Manganese +151.1%
Contains more Calcium +62.5%
Contains less Sodium -100%
Contains more Selenium +1266.7%
Equal in Iron - 3.16

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.
Millet raw
Millet raw
6
:
2
Matzo
Matzo
Contains more Vitamin B3 +21.3%
Contains more Vitamin B5 +91.4%
Contains more Vitamin B6 +233.9%
Contains more Folate +400%
Contains more Vitamin K +200%
Contains more Vitamin E +20%
Equal in Vitamin B1 - 0.387
Equal in Vitamin B2 - 0.291
Millet raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 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 B3 +21.3%
Contains more Vitamin B5 +91.4%
Contains more Vitamin B6 +233.9%
Contains more Folate +400%
Contains more Vitamin K +200%
Contains more Vitamin E +20%
Equal in Vitamin B1 - 0.387
Equal in Vitamin B2 - 0.291

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Millet raw
Millet raw
4
:
1
Matzo
Matzo
Contains more Protein +10.2%
Contains more Fats +201.4%
Contains more Water +101.6%
Contains more Other +440%
Contains more Carbs +14.9%
Equal in Protein - 10
Millet raw
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +10.2%
Contains more Fats +201.4%
Contains more Water +101.6%
Contains more Other +440%
Contains more Carbs +14.9%
Equal in Protein - 10

Fat Type Comparison

Fat type breakdown side-by-side comparison
Millet raw
Millet raw
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +508.7%
Contains more Polyunsaturated fat +253.9%
Contains less Saturated Fat -68.7%
Millet raw
20% 21% 59%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +508.7%
Contains more Polyunsaturated fat +253.9%
Contains less Saturated Fat -68.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Millet raw Matzo Opinion
Net carbs 64.35g 80.7g Matzo
Protein 11.02g 10g Millet raw
Fats 4.22g 1.4g Millet raw
Carbs 72.85g 83.7g Matzo
Calories 378kcal 395kcal Matzo
Sugar 0.29g Millet raw
Fiber 8.5g 3g Millet raw
Calcium 8mg 13mg Matzo
Iron 3.01mg 3.16mg Matzo
Magnesium 114mg 25mg Millet raw
Phosphorus 285mg 89mg Millet raw
Potassium 195mg 112mg Millet raw
Sodium 5mg 0mg Matzo
Zinc 1.68mg 0.68mg Millet raw
Copper 0.75mg 0.06mg Millet raw
Manganese 1.632mg 0.65mg Millet raw
Selenium 2.7µg 36.9µg Matzo
Vitamin E 0.05mg 0.06mg Matzo
Vitamin B1 0.421mg 0.387mg Millet raw
Vitamin B2 0.29mg 0.291mg Matzo
Vitamin B3 4.72mg 3.892mg Millet raw
Vitamin B5 0.848mg 0.443mg Millet raw
Vitamin B6 0.384mg 0.115mg Millet raw
Folate 85µg 17µg Millet raw
Vitamin K 0.9µg 0.3µg Millet raw
Tryptophan 0.119mg 0.116mg Millet raw
Threonine 0.353mg 0.267mg Millet raw
Isoleucine 0.465mg 0.371mg Millet raw
Leucine 1.4mg 0.692mg Millet raw
Lysine 0.212mg 0.193mg Millet raw
Methionine 0.221mg 0.176mg Millet raw
Phenylalanine 0.58mg 0.494mg Millet raw
Valine 0.578mg 0.42mg Millet raw
Histidine 0.236mg 0.213mg Millet raw
Saturated Fat 0.723g 0.226g Matzo
Monounsaturated Fat 0.773g 0.127g Millet raw
Polyunsaturated fat 2.134g 0.603g Millet raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Millet raw Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Millet raw
25%
Matzo
Minerals Daily Need Coverage Score
86%
Millet raw
51%
Matzo

Comparison summary

Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 0.29g)
Which food is richer in vitamins?
Millet raw
Millet raw is relatively richer in vitamins
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.497g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 71)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.