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Saltine cracker (includes oyster, soda, soup) vs. Matzo — In-Depth Nutrition Comparison

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A recap on differences between saltine cracker (includes oyster, soda, soup) and matzo

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, folate, vitamin B1, vitamin K, vitamin B3, vitamin B2, copper, and vitamin E, yet matzo is higher in selenium.
  • Matzo covers your daily selenium needs 48% more than saltine cracker (includes oyster, soda, soup).

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Crackers, matzo, plain.

Infographic

Saltine cracker (includes oyster, soda, soup) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Matzo
2
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 CalciumCalcium +46.2%
Contains more PotassiumPotassium +35.7%
Contains more IronIron +76.3%
Contains more CopperCopper +131.7%
Contains more PhosphorusPhosphorus +14.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +258.3%
~equal in Magnesium ~25mg
~equal in Zinc ~0.68mg
~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.
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Matzo
1
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1816.7%
Contains more Vitamin B1Vitamin B1 +81.4%
Contains more Vitamin B2Vitamin B2 +67.4%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +8366.7%
Contains more FolateFolate +688.2%
Contains more CholineCholine +54.6%
Contains more Vitamin B6Vitamin B6 +33.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
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 +517.1%
Contains more WaterWater +17.4%
Contains more OtherOther +366.7%
Contains more CarbsCarbs +13%
~equal in Protein ~10g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
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 +1463.8%
Contains more Poly. FatPolyunsaturated fat +701.8%
Contains less Sat. FatSaturated fat -86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saltine cracker (includes oyster, soda, soup) Matzo
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Matzo DV% diff.
Selenium 10.3µg 36.9µg 48%
Sodium 941mg 0mg 41%
Iron 5.57mg 3.16mg 30%
Folate 134µg 17µg 29%
Starch 67.83g 28%
Polyunsaturated fat 4.835g 0.603g 28%
Vitamin B1 0.702mg 0.387mg 26%
Vitamin K 25.4µg 0.3µg 21%
Vitamin B3 6.442mg 3.892mg 16%
Vitamin B2 0.487mg 0.291mg 15%
Fats 8.64g 1.4g 11%
Copper 0.139mg 0.06mg 9%
Vitamin E 1.15mg 0.06mg 7%
Saturated fat 1.653g 0.226g 6%
Monounsaturated fat 1.986g 0.127g 5%
Vitamin B12 0.09µg 0µg 4%
Carbs 74.05g 83.7g 3%
Vitamin B5 0.536mg 0.443mg 2%
Phosphorus 102mg 89mg 2%
Manganese 0.686mg 0.65mg 2%
Vitamin B6 0.086mg 0.115mg 2%
Choline 16.7mg 10.8mg 1%
Protein 9.46g 10g 1%
Calories 418kcal 395kcal 1%
Fiber 2.8g 3g 1%
Potassium 152mg 112mg 1%
Calcium 19mg 13mg 1%
Net carbs 71.25g 80.7g N/A
Magnesium 23mg 25mg 0%
Sugar 1.29g 0.29g N/A
Zinc 0.69mg 0.68mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.116mg 0%
Threonine 0.268mg 0.267mg 0%
Isoleucine 0.333mg 0.371mg 0%
Leucine 0.652mg 0.692mg 0%
Lysine 0.172mg 0.193mg 0%
Methionine 0.147mg 0.176mg 0%
Phenylalanine 0.45mg 0.494mg 0%
Valine 0.399mg 0.42mg 0%
Histidine 0.197mg 0.213mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker (includes oyster, soda, soup) Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
51%
Saltine cracker (includes oyster, soda, soup)
24%
Matzo
Minerals Daily Need Coverage Score
62%
Saltine cracker (includes oyster, soda, soup)
51%
Matzo

Comparison summary

Which food is richer in minerals?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup)
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 941mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.427g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 74)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.