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.
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 | +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 AVitamin A | +∞% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 259kcal | 395kcal |
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| Protein | 8.5g | 10g |
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| Fats | 3.3g | 1.4g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 42.5g | 80.7g |
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| Carbs | 48.3g | 83.7g |
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| Magnesium | 40mg | 25mg |
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| Calcium | 73mg | 13mg |
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| Potassium | 166mg | 112mg |
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| Iron | 2.83mg | 3.16mg |
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| Sugar | 3.85g | 0.29g |
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| Fiber | 5.8g | 3g |
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| Copper | 0.186mg | 0.06mg |
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| Zinc | 1.14mg | 0.68mg |
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| Phosphorus | 125mg | 89mg |
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| Sodium | 603mg | 0mg |
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| Vitamin A | 7IU | 0IU |
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| Vitamin E | 0.33mg | 0.06mg |
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| Manganese | 0.824mg | 0.65mg |
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| Selenium | 30.9µg | 36.9µg |
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| Vitamin B1 | 0.434mg | 0.387mg |
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| Vitamin B2 | 0.335mg | 0.291mg |
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| Vitamin B3 | 3.805mg | 3.892mg |
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| Vitamin B5 | 0.44mg | 0.443mg |
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| Vitamin B6 | 0.075mg | 0.115mg |
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| Vitamin K | 1.2µg | 0.3µg |
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| Folate | 110µg | 17µg |
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| Choline | 14.6mg | 10.8mg |
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| Saturated Fat | 0.626g | 0.226g |
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| Monounsaturated Fat | 1.311g | 0.127g |
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| Polyunsaturated fat | 0.799g | 0.603g |
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| Tryptophan | 0.096mg | 0.116mg |
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| Threonine | 0.255mg | 0.267mg |
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| Isoleucine | 0.319mg | 0.371mg |
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| Leucine | 0.579mg | 0.692mg |
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| Lysine | 0.233mg | 0.193mg |
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| Methionine | 0.139mg | 0.176mg |
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| Phenylalanine | 0.411mg | 0.494mg |
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| Valine | 0.379mg | 0.42mg |
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| Histidine | 0.182mg | 0.213mg |
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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
31%
24%
Minerals Daily Need Coverage Score
67%
51%
Comparison summary
Which food is richer in minerals?
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 603mg)
Which food is lower in Saturated Fat?
Matzo is lower in Saturated Fat (difference - 0.4g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 60)
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 ($)