Oat bread vs. Matzo — In-Depth Nutrition Comparison

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The main differences between oat bread and matzo

Oat bread is richer in folate, vitamin B1, copper, phosphorus, fiber, vitamin B3, manganese, and calcium, yet matzo is richer in selenium.
Daily need coverage for folate for oat bread is 16% higher.

Food types used in this article are Bread, oat bran 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.

Oat bread

Matzo

Contains more MagnesiumMagnesium	+40%
Contains more CalciumCalcium	+400%
Contains more PotassiumPotassium	+31.3%
Contains more CopperCopper	+125%
Contains more ZincZinc	+30.9%
Contains more PhosphorusPhosphorus	+58.4%
Contains more ManganeseManganese	+19.8%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+23%

~equal in Iron ~3.16mg

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.

Oat bread

Matzo

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+633.3%
Contains more Vitamin B1Vitamin B1	+30.2%
Contains more Vitamin B2Vitamin B2	+18.9%
Contains more Vitamin B3Vitamin B3	+24.1%
Contains more Vitamin B5Vitamin B5	+31.2%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+376.5%

Contains more Vitamin B6Vitamin B6

+57.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	81µg	17µg	16%
Carbs	39.8g	83.7g	15%
Sodium	353mg	0mg	15%
Selenium	30µg	36.9µg	13%
Vitamin B1	0.504mg	0.387mg	10%
Calories	236kcal	395kcal	8%
Copper	0.135mg	0.06mg	8%
Phosphorus	141mg	89mg	7%
Polyunsaturated fat	1.694g	0.603g	7%
Fiber	4.5g	3g	6%
Manganese	0.779mg	0.65mg	6%
Vitamin B3	4.831mg	3.892mg	6%
Fats	4.4g	1.4g	5%
Calcium	65mg	13mg	5%
Vitamin B2	0.346mg	0.291mg	4%
Monounsaturated fat	1.59g	0.127g	4%
Vitamin E	0.44mg	0.06mg	3%
Vitamin B5	0.581mg	0.443mg	3%
Vitamin B6	0.073mg	0.115mg	3%
Magnesium	35mg	25mg	2%
Zinc	0.89mg	0.68mg	2%
Saturated fat	0.697g	0.226g	2%
Protein	10.4g	10g	1%
Potassium	147mg	112mg	1%
Iron	3.12mg	3.16mg	1%
Vitamin K	1.2µg	0.3µg	1%
Choline	18.7mg	10.8mg	1%
Protein per 100 calories	4.4g	2.5g	N/A
Calories per 10 g protein	227kcal	395kcal	N/A
Weight per 100 calories	42g	25g	N/A
Unsaturated / Saturated Fat ratio	4.7	3.2	N/A
Net carbs	35.3g	80.7g	N/A
Sugar	7.7g	0.29g	N/A
Vitamin A	2µg	0µg	0%
Tryptophan	0.131mg	0.116mg	0%
Threonine	0.299mg	0.267mg	0%
Isoleucine	0.399mg	0.371mg	0%
Leucine	0.733mg	0.692mg	0%
Lysine	0.297mg	0.193mg	0%
Methionine	0.179mg	0.176mg	0%
Phenylalanine	0.518mg	0.494mg	0%
Valine	0.461mg	0.42mg	0%
Histidine	0.225mg	0.213mg	0%