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Puff pastry vs Matzo - In-Depth Nutrition Comparison

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How are Puff pastry and Matzo different?

  • Puff pastry is richer in Vitamin K, Folate, and Copper, while Matzo is higher in Selenium, Vitamin B5, Vitamin B6, Iron, and Manganese.
  • Puff pastry covers your daily need of Saturated Fat 26% more than Matzo.
  • Puff pastry contains 54 times more Vitamin K than Matzo. Puff pastry contains 16.3µg of Vitamin K, while Matzo contains 0.3µg.
  • Matzo is lower in Saturated Fat.

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

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Puff 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +91.7%
Contains more Iron +21.5%
Contains more Calcium +30%
Contains more Potassium +80.6%
Contains more Magnesium +56.3%
Contains more Zinc +25.9%
Contains more Phosphorus +48.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 98% 3% 6% 12% 39% 15% 26% 33%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 4% 10% 18% 20% 19% 39% 0%
Contains more Copper +91.7%
Contains more Iron +21.5%
Contains more Calcium +30%
Contains more Potassium +80.6%
Contains more Magnesium +56.3%
Contains more Zinc +25.9%
Contains more Phosphorus +48.3%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +816.7%
Contains more Vitamin K +5333.3%
Contains more Folate +223.5%
Contains more Vitamin B1 +19.8%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +505.3%
Equal in Vitamin B3 - 3.892
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 11% 0% 81% 60% 72% 0% 5% 0% 41% 42%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 97% 68% 73% 27% 27% 0% 1% 13%
Contains more Vitamin A +∞%
Contains more Vitamin E +816.7%
Contains more Vitamin K +5333.3%
Contains more Folate +223.5%
Contains more Vitamin B1 +19.8%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +505.3%
Equal in Vitamin B3 - 3.892

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
26
Puff pastry
25
Matzo
Mineral Summary Score
29
Puff pastry
28
Matzo

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
44%
Puff pastry
60%
Matzo
Carbohydrates
46%
Puff pastry
84%
Matzo
Fats
178%
Puff pastry
6%
Matzo

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Puff pastry Matzo
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 253mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 5.276g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 56)
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 cheaper?
?
The foods are relatively equal in price ($)
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.

All nutrients comparison - raw data values

Nutrient Puff pastry Matzo Opinion
Calories 558 395 Puff pastry
Protein 7.4 10 Matzo
Fats 38.5 1.4 Puff pastry
Vitamin C 0 0
Carbs 45.7 83.7 Matzo
Cholesterol 0 0
Vitamin D 0 0
Iron 2.6 3.16 Matzo
Calcium 10 13 Matzo
Potassium 62 112 Matzo
Magnesium 16 25 Matzo
Sugar 0.75 0.29 Matzo
Fiber 1.5 3 Matzo
Copper 0.115 0.06 Puff pastry
Zinc 0.54 0.68 Matzo
Starch
Phosphorus 60 89 Matzo
Sodium 253 0 Matzo
Vitamin A 1 0 Puff pastry
Vitamin E 0.55 0.06 Puff pastry
Vitamin D 0 0
Vitamin B1 0.323 0.387 Matzo
Vitamin B2 0.258 0.291 Matzo
Vitamin B3 3.8 3.892 Matzo
Vitamin B5 0 0.443 Matzo
Vitamin B6 0.019 0.115 Matzo
Vitamin B12 0 0
Vitamin K 16.3 0.3 Puff pastry
Folate 55 17 Puff pastry
Trans Fat
Saturated Fat 5.502 0.226 Matzo
Monounsaturated Fat 8.828 0.127 Puff pastry
Polyunsaturated fat 22.228 0.603 Puff pastry
Tryptophan 0.086 0.116 Matzo
Threonine 0.198 0.267 Matzo
Isoleucine 0.275 0.371 Matzo
Leucine 0.514 0.692 Matzo
Lysine 0.144 0.193 Matzo
Methionine 0.131 0.176 Matzo
Phenylalanine 0.367 0.494 Matzo
Valine 0.312 0.42 Matzo
Histidine 0.158 0.213 Matzo
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.