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  6. Peanut butter vs. Matzo

Peanut butter vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and matzo

  • Peanut butter is higher in vitamin E, vitamin B3, manganese, copper, phosphorus, magnesium, and vitamin B6, yet matzo is higher in selenium and vitamin B1.
  • Peanut butter covers your daily vitamin E needs 60% more than matzo.
  • Peanut butter contains 46 times more saturated fat than matzo. While peanut butter contains 10.325g of saturated fat, matzo contains only 0.226g.

Food varieties used in this article are Peanut butter, smooth style, without salt and Crackers, matzo, plain.

Infographic

Peanut butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Matzo
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 +572%
Contains more CalciumCalcium +276.9%
Contains more PotassiumPotassium +398.2%
Contains more CopperCopper +603.3%
Contains more ZincZinc +269.1%
Contains more PhosphorusPhosphorus +276.4%
Contains more ManganeseManganese +156.2%
Contains more IronIron +81.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +800%

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.
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Matzo
Matzo
2
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 +15066.7%
Contains more Vitamin B3Vitamin B3 +236.9%
Contains more Vitamin B5Vitamin B5 +156.7%
Contains more Vitamin B6Vitamin B6 +283.5%
Contains more FolateFolate +411.8%
Contains more CholineCholine +483.3%
Contains more Vitamin B1Vitamin B1 +158%
Contains more Vitamin B2Vitamin B2 +51.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Peanut butter Matzo DV% diff.
Polyunsaturated fat 12.535g 0.603g 80%
Fats 51.36g 1.4g 77%
Monounsaturated fat 25.941g 0.127g 65%
Selenium 4.1µg 36.9µg 60%
Vitamin E 9.1mg 0.06mg 60%
Vitamin B3 13.112mg 3.892mg 58%
Saturated fat 10.325g 0.226g 46%
Manganese 1.665mg 0.65mg 44%
Copper 0.422mg 0.06mg 40%
Phosphorus 335mg 89mg 35%
Magnesium 168mg 25mg 34%
Vitamin B6 0.441mg 0.115mg 25%
Protein 22.21g 10g 24%
Vitamin B1 0.15mg 0.387mg 20%
Carbs 22.31g 83.7g 20%
Iron 1.74mg 3.16mg 18%
Folate 87µg 17µg 18%
Zinc 2.51mg 0.68mg 17%
Vitamin B5 1.137mg 0.443mg 14%
Potassium 558mg 112mg 13%
Calories 598kcal 395kcal 10%
Choline 63mg 10.8mg 9%
Vitamin B2 0.192mg 0.291mg 8%
Fiber 5g 3g 8%
Calcium 49mg 13mg 4%
Sodium 17mg 0mg 1%
Starch 3.56g 1%
Net carbs 17.31g 80.7g N/A
Sugar 10.49g 0.29g N/A
Vitamin K 0.3µg 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.116mg 0%
Threonine 0.525mg 0.267mg 0%
Isoleucine 0.616mg 0.371mg 0%
Leucine 1.546mg 0.692mg 0%
Lysine 0.681mg 0.193mg 0%
Methionine 0.265mg 0.176mg 0%
Phenylalanine 1.202mg 0.494mg 0%
Valine 0.782mg 0.42mg 0%
Histidine 0.557mg 0.213mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Matzo
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 ProteinProtein +122.1%
Contains more FatsFats +3568.6%
Contains more OtherOther +381.7%
Contains more CarbsCarbs +275.2%
Contains more WaterWater +249.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Matzo
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 +20326%
Contains more Poly. FatPolyunsaturated fat +1978.8%
Contains less Sat. FatSaturated fat -97.8%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.