Oatmeal vs. Matzo — In-Depth Nutrition Comparison
Compare
Significant differences between oatmeal and matzo
- Oatmeal has more iron, vitamin B6, vitamin A, folate, and calcium; however, matzo is richer in selenium, vitamin B1, vitamin B2, vitamin B3, and fiber.
- Matzo covers your daily selenium needs 58% more than oatmeal.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Crackers, matzo, plain.
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.
| Contains more CalciumCalcium | +515.4% |
| Contains more IronIron | +88.6% |
| Contains more PotassiumPotassium | +83.6% |
| Contains more PhosphorusPhosphorus | +15.6% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +16.5% |
| Contains more SeleniumSelenium | +638% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +152.2% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +158.8% |
| Contains more Vitamin B1Vitamin B1 | +48.8% |
| Contains more Vitamin B2Vitamin B2 | +35.3% |
| Contains more Vitamin B3Vitamin B3 | +28.7% |
| Contains more Vitamin B5Vitamin B5 | +39.7% |
| Contains more CholineCholine | +129.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5µg | 36.9µg | 58% |
| Iron | 5.96mg | 3.16mg | 35% |
| Carbs | 11.67g | 83.7g | 24% |
| Calories | 68kcal | 395kcal | 16% |
| Protein | 2.37g | 10g | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin B6 | 0.29mg | 0.115mg | 13% |
| Vitamin B1 | 0.26mg | 0.387mg | 11% |
| Calcium | 80mg | 13mg | 7% |
| Folate | 44µg | 17µg | 7% |
| Vitamin B2 | 0.215mg | 0.291mg | 6% |
| Fiber | 1.7g | 3g | 5% |
| Vitamin B3 | 3.025mg | 3.892mg | 5% |
| Starch | 10.37g | 4% | |
| Manganese | 0.558mg | 0.65mg | 4% |
| Vitamin B5 | 0.317mg | 0.443mg | 3% |
| Potassium | 61mg | 112mg | 2% |
| Phosphorus | 77mg | 89mg | 2% |
| Sodium | 49mg | 0mg | 2% |
| Copper | 0.066mg | 0.06mg | 1% |
| Zinc | 0.62mg | 0.68mg | 1% |
| Polyunsaturated fat | 0.426g | 0.603g | 1% |
| Monounsaturated fat | 0.391g | 0.127g | 1% |
| Choline | 4.7mg | 10.8mg | 1% |
| Fats | 1.36g | 1.4g | 0% |
| Net carbs | 9.97g | 80.7g | N/A |
| Magnesium | 26mg | 25mg | 0% |
| Sugar | 0.46g | 0.29g | N/A |
| Vitamin E | 0.07mg | 0.06mg | 0% |
| Vitamin K | 0.4µg | 0.3µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.226g | 0.226g | 0% |
| Tryptophan | 0.04mg | 0.116mg | 0% |
| Threonine | 0.083mg | 0.267mg | 0% |
| Isoleucine | 0.105mg | 0.371mg | 0% |
| Leucine | 0.2mg | 0.692mg | 0% |
| Lysine | 0.135mg | 0.193mg | 0% |
| Methionine | 0.04mg | 0.176mg | 0% |
| Phenylalanine | 0.13mg | 0.494mg | 0% |
| Valine | 0.151mg | 0.42mg | 0% |
| Histidine | 0.057mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1854.2% |
| Contains more ProteinProtein | +321.9% |
| Contains more CarbsCarbs | +617.2% |
~equal in
Fats
~1.4g
~equal in
Other
~0.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +207.9% |
| Contains more Poly. FatPolyunsaturated fat | +41.5% |
~equal in
Saturated fat
~0.226g
