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Naan vs. Matzo — In-Depth Nutrition Comparison

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The main differences between naan and matzo

  • Naan is richer in manganese, phosphorus, copper, and magnesium, yet matzo is richer in selenium, iron, vitamin B1, and vitamin B2.
  • Daily need coverage for selenium for matzo is 46% higher.

Food types used in this article are Bread, naan, whole wheat, commercially prepared, refrigerated and Crackers, matzo, plain.

Infographic

Naan 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.
Naan
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 18% 16% 65% 53% 34% 81% 61% 183% 62%
Matzo
3
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 +172%
Contains more CalciumCalcium +353.8%
Contains more PotassiumPotassium +65.2%
Contains more CopperCopper +163.3%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +111.2%
Contains more ManganeseManganese +115.4%
Contains more IronIron +82.7%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +223.7%

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.
Naan
4
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% 0.67% 26% 0% 44% 42% 67% 0% 30% 0% 8.3% 12% 5.5%
Matzo
3
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B6Vitamin B6 +11.3%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin B1Vitamin B1 +119.9%
Contains more Vitamin B2Vitamin B2 +61.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.892mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~17µg
~equal in Choline ~10.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Naan
4
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 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 +378.6%
Contains more WaterWater +711.6%
Contains more OtherOther +231.7%
Contains more CarbsCarbs +81.1%
~equal in Protein ~10g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Naan
2
48% 32% 21%
Saturated fat: Sat. Fat 2.907 g
Monounsaturated fat: Mono. Fat 1.946 g
Polyunsaturated fat: Poly. Fat 1.258 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 +1432.3%
Contains more Poly. FatPolyunsaturated fat +108.6%
Contains less Sat. FatSaturated fat -92.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Naan 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 Naan Matzo DV% diff.
Selenium 11.4µg 36.9µg 46%
Manganese 1.4mg 0.65mg 33%
Sodium 467mg 0mg 20%
Iron 1.73mg 3.16mg 18%
Vitamin B1 0.176mg 0.387mg 18%
Starch 36g 15%
Phosphorus 188mg 89mg 14%
Saturated fat 2.907g 0.226g 12%
Carbs 46.21g 83.7g 12%
Copper 0.158mg 0.06mg 11%
Magnesium 68mg 25mg 10%
Vitamin B5 0.443mg 9%
Vitamin B2 0.18mg 0.291mg 9%
Vitamin E 1.32mg 0.06mg 8%
Fats 6.7g 1.4g 8%
Fiber 4.8g 3g 7%
Monounsaturated fat 1.946g 0.127g 5%
Calories 286kcal 395kcal 5%
Calcium 59mg 13mg 5%
Zinc 1.24mg 0.68mg 5%
Polyunsaturated fat 1.258g 0.603g 4%
Vitamin K 3.3µg 0.3µg 3%
Potassium 185mg 112mg 2%
Vitamin B3 3.58mg 3.892mg 2%
Fructose 0.8g 1%
Vitamin B6 0.128mg 0.115mg 1%
Protein 10.2g 10g 0%
Net carbs 41.41g 80.7g N/A
Cholesterol 1mg 0mg 0%
Sugar 3.4g 0.29g N/A
Vitamin A 2µg 0µg 0%
Folate 16µg 17µg 0%
Choline 10.1mg 10.8mg 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Naan 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
18%
Naan
24%
Matzo
Minerals Daily Need Coverage Score
62%
Naan
51%
Matzo

Comparison summary

Which food is richer in minerals?
Naan
Naan is relatively richer in minerals
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 3.11g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 467mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 2.681g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 71)
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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.