Rye vs. Matzo — In-Depth Nutrition Comparison
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How are rye and matzo different?
- Rye is higher in manganese, fiber, phosphorus, copper, vitamin B5, magnesium, zinc, vitamin B6, and potassium; however, matzo is richer in selenium.
- Daily need coverage for manganese for rye is 84% higher.
- Rye contains 6 times more copper than matzo. While rye contains 0.367mg of copper, matzo contains only 0.06mg.
Rye grain and Crackers, matzo, plain are the varieties used 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 | +340% |
| Contains more CalciumCalcium | +84.6% |
| Contains more PotassiumPotassium | +355.4% |
| Contains more CopperCopper | +511.7% |
| Contains more ZincZinc | +289.7% |
| Contains more PhosphorusPhosphorus | +273% |
| Contains more ManganeseManganese | +296.5% |
| Contains more IronIron | +20.2% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +165.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1316.7% |
| Contains more Vitamin B5Vitamin B5 | +228.7% |
| Contains more Vitamin B6Vitamin B6 | +155.7% |
| Contains more Vitamin KVitamin K | +1866.7% |
| Contains more FolateFolate | +123.5% |
| Contains more CholineCholine | +181.5% |
| Contains more Vitamin B1Vitamin B1 | +22.5% |
| Contains more Vitamin B2Vitamin B2 | +15.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.65mg | 84% |
| Fiber | 15.1g | 3g | 48% |
| Selenium | 13.9µg | 36.9µg | 42% |
| Phosphorus | 332mg | 89mg | 35% |
| Copper | 0.367mg | 0.06mg | 34% |
| Magnesium | 110mg | 25mg | 20% |
| Vitamin B5 | 1.456mg | 0.443mg | 20% |
| Zinc | 2.65mg | 0.68mg | 18% |
| Vitamin B6 | 0.294mg | 0.115mg | 14% |
| Potassium | 510mg | 112mg | 12% |
| Iron | 2.63mg | 3.16mg | 7% |
| Vitamin B1 | 0.316mg | 0.387mg | 6% |
| Vitamin E | 0.85mg | 0.06mg | 5% |
| Vitamin K | 5.9µg | 0.3µg | 5% |
| Folate | 38µg | 17µg | 5% |
| Choline | 30.4mg | 10.8mg | 4% |
| Calories | 338kcal | 395kcal | 3% |
| Vitamin B2 | 0.251mg | 0.291mg | 3% |
| Carbs | 75.86g | 83.7g | 3% |
| Vitamin B3 | 4.27mg | 3.892mg | 2% |
| Polyunsaturated fat | 0.767g | 0.603g | 1% |
| Protein | 10.34g | 10g | 1% |
| Calcium | 24mg | 13mg | 1% |
| Fats | 1.63g | 1.4g | 0% |
| Net carbs | 60.76g | 80.7g | N/A |
| Sugar | 0.98g | 0.29g | N/A |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Saturated fat | 0.197g | 0.226g | 0% |
| Monounsaturated fat | 0.208g | 0.127g | 0% |
| Tryptophan | 0.108mg | 0.116mg | 0% |
| Threonine | 0.289mg | 0.267mg | 0% |
| Isoleucine | 0.208mg | 0.371mg | 0% |
| Leucine | 0.563mg | 0.692mg | 0% |
| Lysine | 0.286mg | 0.193mg | 0% |
| Methionine | 0.153mg | 0.176mg | 0% |
| Phenylalanine | 0.435mg | 0.494mg | 0% |
| Valine | 0.317mg | 0.42mg | 0% |
| Histidine | 0.189mg | 0.213mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +16.4% |
| Contains more WaterWater | +146.5% |
| Contains more OtherOther | +161.7% |
| Contains more CarbsCarbs | +10.3% |
~equal in
Protein
~10g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -12.8% |
| Contains more Mono. FatMonounsaturated fat | +63.8% |
| Contains more Poly. FatPolyunsaturated fat | +27.2% |
