Brown rice vs. Matzo — In-Depth Nutrition Comparison

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The main differences between brown rice and matzo

Brown rice is richer in manganese and copper, yet matzo is richer in selenium, iron, vitamin B1, vitamin B2, vitamin B3, and fiber.
Daily need coverage for selenium for matzo is 57% higher.
Brown rice contains 2 times more copper than matzo. Brown rice contains 0.106mg of copper, while matzo contains 0.06mg.

Food types used in this article are Rice, brown, long-grain, cooked and Crackers, matzo, plain.

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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.

Brown rice

Matzo

Contains more MagnesiumMagnesium	+56%
Contains more CopperCopper	+76.7%
Contains more PhosphorusPhosphorus	+15.7%
Contains more ManganeseManganese	+49.8%

Contains more CalciumCalcium	+333.3%
Contains more PotassiumPotassium	+30.2%
Contains more IronIron	+464.3%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+536.2%

~equal in Zinc ~0.68mg

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.

Brown rice

Matzo

Contains more Vitamin EVitamin E

+183.3%

Contains more Vitamin B1Vitamin B1	+117.4%
Contains more Vitamin B2Vitamin B2	+321.7%
Contains more Vitamin B3Vitamin B3	+52%
Contains more Vitamin B5Vitamin B5	+16.6%
Contains more Vitamin KVitamin K	+50%
Contains more FolateFolate	+88.9%
Contains more CholineCholine	+17.4%

~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			DV% diff.
Selenium	5.8µg	36.9µg	57%
Iron	0.56mg	3.16mg	33%
Carbs	25.58g	83.7g	19%
Vitamin B2	0.069mg	0.291mg	17%
Vitamin B1	0.178mg	0.387mg	17%
Protein	2.74g	10g	15%
Manganese	0.974mg	0.65mg	14%
Calories	123kcal	395kcal	14%
Starch	24.79g		10%
Vitamin B3	2.561mg	3.892mg	8%
Fiber	1.6g	3g	6%
Copper	0.106mg	0.06mg	5%
Magnesium	39mg	25mg	3%
Polyunsaturated fat	0.366g	0.603g	2%
Folate	9µg	17µg	2%
Phosphorus	103mg	89mg	2%
Fats	0.97g	1.4g	1%
Vitamin B6	0.123mg	0.115mg	1%
Vitamin B5	0.38mg	0.443mg	1%
Potassium	86mg	112mg	1%
Monounsaturated fat	0.369g	0.127g	1%
Vitamin E	0.17mg	0.06mg	1%
Calcium	3mg	13mg	1%
Net carbs	23.98g	80.7g	N/A
Sugar	0.24g	0.29g	N/A
Zinc	0.71mg	0.68mg	0%
Sodium	4mg	0mg	0%
Vitamin K	0.2µg	0.3µg	0%
Saturated fat	0.26g	0.226g	0%
Choline	9.2mg	10.8mg	0%
Tryptophan	0.033mg	0.116mg	0%
Threonine	0.095mg	0.267mg	0%
Isoleucine	0.109mg	0.371mg	0%
Leucine	0.214mg	0.692mg	0%
Lysine	0.099mg	0.193mg	0%
Methionine	0.058mg	0.176mg	0%
Phenylalanine	0.133mg	0.494mg	0%
Valine	0.151mg	0.42mg	0%
Histidine	0.066mg	0.213mg	0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A