Pilaf vs. Matzo — In-Depth Nutrition Comparison
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How are pilaf and matzo different?
- Pilaf is higher in folate, vitamin B6, vitamin B1, vitamin B3, copper, manganese, and phosphorus; however, matzo is richer in vitamin B2 and iron.
- Daily need coverage for sodium for pilaf is 57% higher.
- Pilaf contains 12 times more folate than matzo. While pilaf contains 212µg of folate, matzo contains only 17µg.
- Matzo has less sodium.
Rice and vermicelli mix, rice pilaf flavor, unprepared and Crackers, matzo, plain are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +28% |
| Contains more CalciumCalcium | +538.5% |
| Contains more PotassiumPotassium | +67.9% |
| Contains more CopperCopper | +176.7% |
| Contains more ZincZinc | +48.5% |
| Contains more PhosphorusPhosphorus | +73% |
| Contains more ManganeseManganese | +35.7% |
| Contains more IronIron | +29.5% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +13.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +55.8% |
| Contains more Vitamin B3Vitamin B3 | +57.4% |
| Contains more Vitamin B5Vitamin B5 | +61.4% |
| Contains more Vitamin B6Vitamin B6 | +247.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +1147.1% |
| Contains more CholineCholine | +62% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B2Vitamin B2 | +234.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 0mg | 57% |
| Folate | 212µg | 17µg | 49% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.4mg | 0.115mg | 22% |
| Vitamin B1 | 0.603mg | 0.387mg | 18% |
| Vitamin B2 | 0.087mg | 0.291mg | 16% |
| Vitamin B3 | 6.127mg | 3.892mg | 14% |
| Copper | 0.166mg | 0.06mg | 12% |
| Manganese | 0.882mg | 0.65mg | 10% |
| Iron | 2.44mg | 3.16mg | 9% |
| Phosphorus | 154mg | 89mg | 9% |
| Selenium | 32.4µg | 36.9µg | 8% |
| Calcium | 83mg | 13mg | 7% |
| Fiber | 1.2g | 3g | 7% |
| Vitamin B5 | 0.715mg | 0.443mg | 5% |
| Vitamin C | 4.1mg | 0mg | 5% |
| Zinc | 1.01mg | 0.68mg | 3% |
| Polyunsaturated fat | 0.377g | 0.603g | 2% |
| Calories | 359kcal | 395kcal | 2% |
| Potassium | 188mg | 112mg | 2% |
| Magnesium | 32mg | 25mg | 2% |
| Carbs | 76.31g | 83.7g | 2% |
| Protein | 10.42g | 10g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Choline | 17.5mg | 10.8mg | 1% |
| Monounsaturated fat | 0.373g | 0.127g | 1% |
| Fats | 1.37g | 1.4g | 0% |
| Net carbs | 75.11g | 80.7g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | 0.29g | N/A |
| Vitamin E | 0.04mg | 0.06mg | 0% |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.5µg | 0.3µg | 0% |
| Saturated fat | 0.307g | 0.226g | 0% |
| Tryptophan | 0.086mg | 0.116mg | 0% |
| Threonine | 0.221mg | 0.267mg | 0% |
| Isoleucine | 0.279mg | 0.371mg | 0% |
| Leucine | 0.523mg | 0.692mg | 0% |
| Lysine | 0.189mg | 0.193mg | 0% |
| Methionine | 0.145mg | 0.176mg | 0% |
| Phenylalanine | 0.32mg | 0.494mg | 0% |
| Valine | 0.374mg | 0.42mg | 0% |
| Histidine | 0.15mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +87% |
| Contains more OtherOther | +543.3% |
~equal in
Protein
~10g
~equal in
Fats
~1.4g
~equal in
Carbs
~83.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +193.7% |
| Contains less Sat. FatSaturated fat | -26.4% |
| Contains more Poly. FatPolyunsaturated fat | +59.9% |
