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Pico de gallo vs. Matzo — In-Depth Nutrition Comparison

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The main differences between pico de gallo and matzo

  • Pico de gallo is richer in vitamin A, yet matzo is richer in iron.
  • Daily need coverage for iron for matzo is 40% higher.

Food types used in this article are PACE, Pico De Gallo and Crackers, matzo, plain.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Matzo
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
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.
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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Matzo
9
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 CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +1946.5%
Contains more OtherOther +336.7%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +792.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pico de gallo Matzo
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pico de gallo Matzo DV% diff.
Selenium 36.9µg 67%
Iron 0mg 3.16mg 40%
Vitamin B1 0.387mg 32%
Manganese 0.65mg 28%
Carbs 9.38g 83.7g 25%
Vitamin B3 3.892mg 24%
Vitamin B2 0.291mg 22%
Protein 0g 10g 20%
Sodium 469mg 0mg 20%
Calories 31kcal 395kcal 18%
Phosphorus 89mg 13%
Fiber 3g 12%
Vitamin B5 0.443mg 9%
Vitamin B6 0.115mg 9%
Copper 0.06mg 7%
Zinc 0.68mg 6%
Magnesium 25mg 6%
Folate 17µg 4%
Polyunsaturated fat 0.603g 4%
Vitamin C 3.8mg 0mg 4%
Potassium 112mg 3%
Choline 10.8mg 2%
Fats 0g 1.4g 2%
Saturated fat 0g 0.226g 1%
Calcium 0mg 13mg 1%
Net carbs 9.38g 80.7g N/A
Sugar 6.25g 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.127g 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Pico de gallo
24%
Matzo
Minerals Daily Need Coverage Score
6%
Pico de gallo
51%
Matzo

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.226g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 5.96g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 469mg)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food is richer in vitamins?
Matzo
Matzo is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.