Oats vs. Matzo — In-Depth Nutrition Comparison
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A recap on differences between oats and matzo
- Oats are higher in manganese, copper, phosphorus, magnesium, vitamin B1, fiber, zinc, iron, and vitamin B5, yet matzo is higher in vitamin B3.
- Oats cover your daily manganese needs 185% more than matzo.
- Oats contain 10 times more copper than matzo. While oats contain 0.626mg of copper, matzo contains only 0.06mg.
Food varieties used in this article are Oats 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.
| Contains more MagnesiumMagnesium | +608% |
| Contains more CalciumCalcium | +315.4% |
| Contains more PotassiumPotassium | +283% |
| Contains more IronIron | +49.4% |
| Contains more CopperCopper | +943.3% |
| Contains more ZincZinc | +483.8% |
| Contains more PhosphorusPhosphorus | +487.6% |
| Contains more ManganeseManganese | +656.3% |
| Contains less SodiumSodium | -100% |
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 B1Vitamin B1 | +97.2% |
| Contains more Vitamin B5Vitamin B5 | +204.5% |
| Contains more FolateFolate | +229.4% |
| Contains more Vitamin B2Vitamin B2 | +109.4% |
| Contains more Vitamin B3Vitamin B3 | +305% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.65mg | 185% |
| Selenium | 36.9µg | 67% | |
| Copper | 0.626mg | 0.06mg | 63% |
| Phosphorus | 523mg | 89mg | 62% |
| Magnesium | 177mg | 25mg | 36% |
| Vitamin B1 | 0.763mg | 0.387mg | 31% |
| Fiber | 10.6g | 3g | 30% |
| Zinc | 3.97mg | 0.68mg | 30% |
| Iron | 4.72mg | 3.16mg | 20% |
| Vitamin B3 | 0.961mg | 3.892mg | 18% |
| Vitamin B5 | 1.349mg | 0.443mg | 18% |
| Protein | 16.89g | 10g | 14% |
| Polyunsaturated fat | 2.535g | 0.603g | 13% |
| Vitamin B2 | 0.139mg | 0.291mg | 12% |
| Folate | 56µg | 17µg | 10% |
| Potassium | 429mg | 112mg | 9% |
| Fats | 6.9g | 1.4g | 8% |
| Carbs | 66.27g | 83.7g | 6% |
| Monounsaturated fat | 2.178g | 0.127g | 5% |
| Saturated fat | 1.217g | 0.226g | 5% |
| Calcium | 54mg | 13mg | 4% |
| Choline | 10.8mg | 2% | |
| Calories | 389kcal | 395kcal | 0% |
| Net carbs | 55.67g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B6 | 0.119mg | 0.115mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.234mg | 0.116mg | 0% |
| Threonine | 0.575mg | 0.267mg | 0% |
| Isoleucine | 0.694mg | 0.371mg | 0% |
| Leucine | 1.284mg | 0.692mg | 0% |
| Lysine | 0.701mg | 0.193mg | 0% |
| Methionine | 0.312mg | 0.176mg | 0% |
| Phenylalanine | 0.895mg | 0.494mg | 0% |
| Valine | 0.937mg | 0.42mg | 0% |
| Histidine | 0.405mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +68.9% |
| Contains more FatsFats | +392.9% |
| Contains more WaterWater | +91.2% |
| Contains more OtherOther | +186.7% |
| Contains more CarbsCarbs | +26.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1615% |
| Contains more Poly. FatPolyunsaturated fat | +320.4% |
| Contains less Sat. FatSaturated fat | -81.4% |
