Rye bread vs. Matzo — In-Depth Nutrition Comparison
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What are the differences between rye bread and matzo?
- Rye bread is higher in folate, copper, fiber, manganese, calcium, and phosphorus, yet matzo is higher in selenium.
- Rye bread's daily need coverage for sodium is 26% more.
- Rye bread has 6 times more folate than matzo. While rye bread has 110µg of folate, matzo has only 17µg.
- The amount of sodium in matzo is lower.
We used Bread, rye and Crackers, matzo, plain types in this article.
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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 | +60% |
| Contains more CalciumCalcium | +461.5% |
| Contains more PotassiumPotassium | +48.2% |
| Contains more CopperCopper | +210% |
| Contains more ZincZinc | +67.6% |
| Contains more PhosphorusPhosphorus | +40.4% |
| Contains more ManganeseManganese | +26.8% |
| Contains more IronIron | +11.7% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +19.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +450% |
| Contains more Vitamin B1Vitamin B1 | +12.1% |
| Contains more Vitamin B2Vitamin B2 | +15.1% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +547.1% |
| Contains more CholineCholine | +35.2% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 603mg | 0mg | 26% |
| Folate | 110µg | 17µg | 23% |
| Copper | 0.186mg | 0.06mg | 14% |
| Carbs | 48.3g | 83.7g | 12% |
| Fiber | 5.8g | 3g | 11% |
| Selenium | 30.9µg | 36.9µg | 11% |
| Manganese | 0.824mg | 0.65mg | 8% |
| Calories | 259kcal | 395kcal | 7% |
| Calcium | 73mg | 13mg | 6% |
| Phosphorus | 125mg | 89mg | 5% |
| Zinc | 1.14mg | 0.68mg | 4% |
| Vitamin B1 | 0.434mg | 0.387mg | 4% |
| Magnesium | 40mg | 25mg | 4% |
| Iron | 2.83mg | 3.16mg | 4% |
| Fats | 3.3g | 1.4g | 3% |
| Monounsaturated fat | 1.311g | 0.127g | 3% |
| Protein | 8.5g | 10g | 3% |
| Vitamin B2 | 0.335mg | 0.291mg | 3% |
| Vitamin B6 | 0.075mg | 0.115mg | 3% |
| Potassium | 166mg | 112mg | 2% |
| Vitamin E | 0.33mg | 0.06mg | 2% |
| Saturated fat | 0.626g | 0.226g | 2% |
| Vitamin B3 | 3.805mg | 3.892mg | 1% |
| Polyunsaturated fat | 0.799g | 0.603g | 1% |
| Vitamin K | 1.2µg | 0.3µg | 1% |
| Choline | 14.6mg | 10.8mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 42.5g | 80.7g | N/A |
| Sugar | 3.85g | 0.29g | N/A |
| Vitamin B5 | 0.44mg | 0.443mg | 0% |
| Tryptophan | 0.096mg | 0.116mg | 0% |
| Threonine | 0.255mg | 0.267mg | 0% |
| Isoleucine | 0.319mg | 0.371mg | 0% |
| Leucine | 0.579mg | 0.692mg | 0% |
| Lysine | 0.233mg | 0.193mg | 0% |
| Methionine | 0.139mg | 0.176mg | 0% |
| Phenylalanine | 0.411mg | 0.494mg | 0% |
| Valine | 0.379mg | 0.42mg | 0% |
| Histidine | 0.182mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +135.7% |
| Contains more WaterWater | +767.4% |
| Contains more OtherOther | +333.3% |
| Contains more ProteinProtein | +17.6% |
| Contains more CarbsCarbs | +73.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +932.3% |
| Contains more Poly. FatPolyunsaturated fat | +32.5% |
| Contains less Sat. FatSaturated fat | -63.9% |
