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  6. Quinoa vs. Matzo

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

Quinoa 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.
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Matzo
Matzo
3
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 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%
~equal in Manganese ~0.65mg

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.
Quinoa
Quinoa
3
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Matzo
Matzo
5
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 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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Matzo 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Matzo
Matzo
1
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 more Mono. FatMonounsaturated fat +315.7%
Contains more Poly. FatPolyunsaturated fat +78.8%
~equal in Saturated fat ~0.226g

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.