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Potato vs. Matzo — In-Depth Nutrition Comparison

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How are potatoes and matzo different?

  • Potatoes are higher in vitamin C, vitamin B6, potassium, and copper; however, matzo is richer in selenium, iron, vitamin B1, vitamin B2, manganese, and vitamin B3.
  • Daily need coverage for selenium for matzo is 66% higher.

Potatoes, flesh and skin, raw and Crackers, matzo, plain are the varieties used in this article.

Infographic

Potato 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.
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Matzo
6
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 PotassiumPotassium +279.5%
Contains more CopperCopper +83.3%
Contains more IronIron +290.1%
Contains more ZincZinc +126.7%
Contains more PhosphorusPhosphorus +56.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +225%
Contains more SeleniumSelenium +9125%
~equal in Magnesium ~25mg
~equal in Calcium ~13mg

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.
Potato
4
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Matzo
6
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 +∞%
Contains more Vitamin B6Vitamin B6 +159.1%
Contains more Vitamin KVitamin K +566.7%
Contains more CholineCholine +12%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +377.8%
Contains more Vitamin B2Vitamin B2 +809.4%
Contains more Vitamin B3Vitamin B3 +266.8%
Contains more Vitamin B5Vitamin B5 +50.2%
Contains more FolateFolate +13.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 +1743%
Contains more OtherOther +86.7%
Contains more ProteinProtein +387.8%
Contains more FatsFats +1455.6%
Contains more CarbsCarbs +378.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Matzo
2
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 less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +6250%
Contains more Poly. FatPolyunsaturated fat +1335.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Matzo DV% diff.
Selenium 0.4µg 36.9µg 66%
Iron 0.81mg 3.16mg 29%
Vitamin B1 0.081mg 0.387mg 26%
Vitamin C 19.7mg 0mg 22%
Carbs 17.49g 83.7g 22%
Vitamin B2 0.032mg 0.291mg 20%
Manganese 0.2mg 0.65mg 20%
Vitamin B3 1.061mg 3.892mg 18%
Protein 2.05g 10g 16%
Calories 77kcal 395kcal 16%
Vitamin B6 0.298mg 0.115mg 14%
Potassium 425mg 112mg 9%
Copper 0.11mg 0.06mg 6%
Starch 15.29g 6%
Phosphorus 57mg 89mg 5%
Polyunsaturated fat 0.042g 0.603g 4%
Fiber 2.1g 3g 4%
Zinc 0.3mg 0.68mg 3%
Vitamin B5 0.295mg 0.443mg 3%
Fats 0.09g 1.4g 2%
Vitamin K 2µg 0.3µg 1%
Folate 15µg 17µg 1%
Saturated fat 0.025g 0.226g 1%
Net carbs 15.39g 80.7g N/A
Magnesium 23mg 25mg 0%
Calcium 12mg 13mg 0%
Sugar 0.82g 0.29g N/A
Sodium 6mg 0mg 0%
Vitamin E 0.01mg 0.06mg 0%
Choline 12.1mg 10.8mg 0%
Monounsaturated fat 0.002g 0.127g 0%
Tryptophan 0.021mg 0.116mg 0%
Threonine 0.067mg 0.267mg 0%
Isoleucine 0.066mg 0.371mg 0%
Leucine 0.098mg 0.692mg 0%
Lysine 0.107mg 0.193mg 0%
Methionine 0.032mg 0.176mg 0%
Phenylalanine 0.081mg 0.494mg 0%
Valine 0.103mg 0.42mg 0%
Histidine 0.035mg 0.213mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
24%
Matzo
Minerals Daily Need Coverage Score
19%
Potato
51%
Matzo

Comparison summary

Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 0.201g)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 86)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.2)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.