Quinoa vs. Matzo — In-Depth Nutrition Comparison
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The main differences between quinoa and matzo
- Quinoa is richer in copper, magnesium, phosphorus, and folate, yet matzo is richer in selenium, vitamin B1, vitamin B3, iron, and vitamin B2.
- Daily need coverage for selenium for matzo is 62% higher.
- Quinoa contains 11 times more vitamin E than matzo. Quinoa contains 0.63mg of vitamin E, while matzo contains 0.06mg.
Food types used in this article are Quinoa, cooked and Crackers, matzo, plain.
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 | +156% |
| Contains more CalciumCalcium | +30.8% |
| Contains more PotassiumPotassium | +53.6% |
| Contains more CopperCopper | +220% |
| Contains more ZincZinc | +60.3% |
| Contains more PhosphorusPhosphorus | +70.8% |
| Contains more IronIron | +112.1% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +1217.9% |
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 EVitamin E | +950% |
| Contains more FolateFolate | +147.1% |
| Contains more CholineCholine | +113% |
| Contains more Vitamin B1Vitamin B1 | +261.7% |
| Contains more Vitamin B2Vitamin B2 | +164.5% |
| Contains more Vitamin B3Vitamin B3 | +844.7% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +37.1% |
| Contains more WaterWater | +1565.3% |
| Contains more OtherOther | +28.3% |
| Contains more ProteinProtein | +127.3% |
| Contains more CarbsCarbs | +293% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +315.7% |
| Contains more Poly. FatPolyunsaturated fat | +78.8% |
~equal in
Saturated fat
~0.226g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 2.8µg | 36.9µg | 62% |
| Vitamin B1 | 0.107mg | 0.387mg | 23% |
| Vitamin B3 | 0.412mg | 3.892mg | 22% |
| Iron | 1.49mg | 3.16mg | 21% |
| Carbs | 21.3g | 83.7g | 21% |
| Copper | 0.192mg | 0.06mg | 15% |
| Calories | 120kcal | 395kcal | 14% |
| Vitamin B2 | 0.11mg | 0.291mg | 14% |
| Protein | 4.4g | 10g | 11% |
| Magnesium | 64mg | 25mg | 9% |
| Vitamin B5 | 0.443mg | 9% | |
| Phosphorus | 152mg | 89mg | 9% |
| Starch | 17.63g | 7% | |
| Folate | 42µg | 17µg | 6% |
| Vitamin E | 0.63mg | 0.06mg | 4% |
| Zinc | 1.09mg | 0.68mg | 4% |
| Polyunsaturated fat | 1.078g | 0.603g | 3% |
| Potassium | 172mg | 112mg | 2% |
| Choline | 23mg | 10.8mg | 2% |
| Manganese | 0.631mg | 0.65mg | 1% |
| Monounsaturated fat | 0.528g | 0.127g | 1% |
| Fats | 1.92g | 1.4g | 1% |
| Vitamin B6 | 0.123mg | 0.115mg | 1% |
| Fiber | 2.8g | 3g | 1% |
| Net carbs | 18.5g | 80.7g | N/A |
| Calcium | 17mg | 13mg | 0% |
| Sugar | 0.87g | 0.29g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.231g | 0.226g | 0% |
| Tryptophan | 0.052mg | 0.116mg | 0% |
| Threonine | 0.131mg | 0.267mg | 0% |
| Isoleucine | 0.157mg | 0.371mg | 0% |
| Leucine | 0.261mg | 0.692mg | 0% |
| Lysine | 0.239mg | 0.193mg | 0% |
| Methionine | 0.096mg | 0.176mg | 0% |
| Phenylalanine | 0.185mg | 0.494mg | 0% |
| Valine | 0.185mg | 0.42mg | 0% |
| Histidine | 0.127mg | 0.213mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
24%
Minerals Daily Need Coverage Score
38%
51%
Comparison summary
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.58g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.