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Pastry vs. Matzo — In-Depth Nutrition Comparison

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The main differences between pastry and matzo

  • Pastry is richer in folate, vitamin K, and copper, yet matzo is richer in selenium, vitamin B5, iron, vitamin B6, and manganese.
  • Daily need coverage for saturated fat for pastry is 47% higher.

Food types used in this article are Puff pastry, frozen, ready-to-bake and Crackers, matzo, plain.

Infographic

Pastry vs Matzo infographic
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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.
Pastry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Matzo
9
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 CopperCopper +90%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +83.6%
Contains more IronIron +23.4%
Contains more ZincZinc +28.3%
Contains more PhosphorusPhosphorus +48.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +33.2%
Contains more SeleniumSelenium +52.5%

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.
Pastry
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
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 EVitamin E +800%
Contains more Vitamin KVitamin K +5266.7%
Contains more FolateFolate +358.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +447.6%
Contains more CholineCholine +68.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg
~equal in Vitamin B2 ~0.291mg
~equal in Vitamin B3 ~3.892mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pastry Matzo DV% diff.
Fats 38.1g 1.4g 56%
Monounsaturated fat 21.597g 0.127g 54%
Saturated fat 9.643g 0.226g 43%
Polyunsaturated fat 4.894g 0.603g 29%
Selenium 24.2µg 36.9µg 23%
Folate 78µg 17µg 15%
Carbs 45.1g 83.7g 13%
Vitamin K 16.1µg 0.3µg 13%
Sodium 249mg 0mg 11%
Vitamin B5 0mg 0.443mg 9%
Calories 551kcal 395kcal 8%
Iron 2.56mg 3.16mg 8%
Manganese 0.488mg 0.65mg 7%
Vitamin B6 0.021mg 0.115mg 7%
Copper 0.114mg 0.06mg 6%
Fiber 1.5g 3g 6%
Protein 7.3g 10g 5%
Phosphorus 60mg 89mg 4%
Vitamin E 0.54mg 0.06mg 3%
Potassium 61mg 112mg 2%
Vitamin B3 4.168mg 3.892mg 2%
Magnesium 16mg 25mg 2%
Choline 6.4mg 10.8mg 1%
Vitamin B2 0.283mg 0.291mg 1%
Vitamin B1 0.398mg 0.387mg 1%
Zinc 0.53mg 0.68mg 1%
Net carbs 43.6g 80.7g N/A
Calcium 10mg 13mg 0%
Sugar 0.74g 0.29g N/A
Tryptophan 0.085mg 0.116mg 0%
Threonine 0.196mg 0.267mg 0%
Isoleucine 0.272mg 0.371mg 0%
Leucine 0.508mg 0.692mg 0%
Lysine 0.142mg 0.193mg 0%
Methionine 0.129mg 0.176mg 0%
Phenylalanine 0.362mg 0.494mg 0%
Valine 0.308mg 0.42mg 0%
Histidine 0.156mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pastry
3
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Matzo
2
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 +2621.4%
Contains more WaterWater +97.7%
Contains more OtherOther +66.7%
Contains more ProteinProtein +37%
Contains more CarbsCarbs +85.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pastry
2
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 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 +16905.5%
Contains more Poly. FatPolyunsaturated fat +711.6%
Contains less Sat. FatSaturated fat -97.7%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.