Mustard vs. Matzo — In-Depth Nutrition Comparison

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Summary of differences between mustard and matzo

Mustard has more magnesium and calcium; however, matzo is higher in vitamin B3, iron, vitamin B1, vitamin B2, manganese, and selenium.
Mustard covers your daily need for sodium, 48% more than matzo.
Mustard has 5 times more calcium than matzo. While mustard has 63mg of calcium, matzo has only 13mg.
Matzo has less sodium.

These are the specific foods used in this comparison Mustard, prepared, yellow and Crackers, matzo, plain.

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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.

Mustard

Matzo

Contains more MagnesiumMagnesium	+92%
Contains more CalciumCalcium	+384.6%
Contains more PotassiumPotassium	+35.7%
Contains more CopperCopper	+23.3%
Contains more PhosphorusPhosphorus	+21.3%

Contains more IronIron	+96.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+54%
Contains more SeleniumSelenium	+10.1%

~equal in Zinc ~0.68mg

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.

Mustard

Matzo

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+500%
Contains more Vitamin KVitamin K	+366.7%
Contains more CholineCholine	+107.4%

Contains more Vitamin B1Vitamin B1	+118.6%
Contains more Vitamin B2Vitamin B2	+315.7%
Contains more Vitamin B3Vitamin B3	+588.8%
Contains more Vitamin B5Vitamin B5	+74.4%
Contains more Vitamin B6Vitamin B6	+64.3%
Contains more FolateFolate	+142.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1104mg	0mg	48%
Carbs	5.83g	83.7g	26%
Vitamin B3	0.565mg	3.892mg	21%
Iron	1.61mg	3.16mg	19%
Vitamin B1	0.177mg	0.387mg	18%
Vitamin B2	0.07mg	0.291mg	17%
Calories	60kcal	395kcal	17%
Protein	3.74g	10g	13%
Manganese	0.422mg	0.65mg	10%
Selenium	33.5µg	36.9µg	6%
Calcium	63mg	13mg	5%
Magnesium	48mg	25mg	5%
Monounsaturated fat	2.182g	0.127g	5%
Fiber	4g	3g	4%
Vitamin B5	0.254mg	0.443mg	4%
Vitamin B6	0.07mg	0.115mg	3%
Fats	3.34g	1.4g	3%
Folate	7µg	17µg	3%
Phosphorus	108mg	89mg	3%
Vitamin E	0.36mg	0.06mg	2%
Copper	0.074mg	0.06mg	2%
Choline	22.4mg	10.8mg	2%
Vitamin A	5µg	0µg	1%
Potassium	152mg	112mg	1%
Vitamin K	1.4µg	0.3µg	1%
Polyunsaturated fat	0.774g	0.603g	1%
Vitamin C	0.3mg	0mg	0%
Net carbs	1.83g	80.7g	N/A
Sugar	0.92g	0.29g	N/A
Zinc	0.64mg	0.68mg	0%
Starch	0.64g		0%
Trans fat	0.009g		N/A
Saturated fat	0.214g	0.226g	0%
Tryptophan	0.009mg	0.116mg	0%
Threonine	0.167mg	0.267mg	0%
Isoleucine	0.146mg	0.371mg	0%
Leucine	0.292mg	0.692mg	0%
Lysine	0.264mg	0.193mg	0%
Methionine	0.076mg	0.176mg	0%
Phenylalanine	0.161mg	0.494mg	0%
Valine	0.189mg	0.42mg	0%
Histidine	0.119mg	0.213mg	0%
Fructose	0.23g		0%
Omega-3 - ALA	0.373g		N/A
Omega-3 - Eicosatrienoic acid	0.018g		N/A
Omega-6 - Eicosadienoic acid	0.01g		N/A
Omega-6 - Linoleic acid	0.358g		N/A