Saltine cracker vs. Matzo — In-Depth Nutrition Comparison
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The main differences between saltine cracker and matzo
- Saltine cracker is richer in iron, folate, vitamin B2, vitamin B3, vitamin B1, and copper, yet matzo is richer in selenium.
- Daily need coverage for iron for saltine cracker is 57% higher.
Food types used in this article are Crackers, saltines, fat-free, low-sodium 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.
| Contains more CalciumCalcium | +69.2% |
| Contains more IronIron | +144.3% |
| Contains more CopperCopper | +141.7% |
| Contains more ZincZinc | +38.2% |
| Contains more PhosphorusPhosphorus | +27% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +72.4% |
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 EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +33.9% |
| Contains more Vitamin B2Vitamin B2 | +102.7% |
| Contains more Vitamin B3Vitamin B3 | +46.8% |
| Contains more Vitamin KVitamin K | +1533.3% |
| Contains more FolateFolate | +629.4% |
| Contains more CholineCholine | +81.5% |
| Contains more Vitamin B5Vitamin B5 | +13.6% |
| Contains more Vitamin B6Vitamin B6 | +35.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +266.7% |
| Contains more WaterWater | +26.5% |
~equal in
Protein
~10g
~equal in
Carbs
~83.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
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 | +11.8% |
| Contains more Poly. FatPolyunsaturated fat | +13.6% |
~equal in
Saturated fat
~0.226g
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 price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 7.72mg | 3.16mg | 57% |
| Sodium | 849mg | 0mg | 37% |
| Selenium | 21.4µg | 36.9µg | 28% |
| Folate | 124µg | 17µg | 27% |
| Vitamin B2 | 0.59mg | 0.291mg | 23% |
| Vitamin B3 | 5.714mg | 3.892mg | 11% |
| Vitamin B1 | 0.518mg | 0.387mg | 11% |
| Copper | 0.145mg | 0.06mg | 9% |
| Vitamin K | 4.9µg | 0.3µg | 4% |
| Phosphorus | 113mg | 89mg | 3% |
| Vitamin B6 | 0.085mg | 0.115mg | 2% |
| Zinc | 0.94mg | 0.68mg | 2% |
| Choline | 19.6mg | 10.8mg | 2% |
| Calcium | 22mg | 13mg | 1% |
| Protein | 10.5g | 10g | 1% |
| Fiber | 2.7g | 3g | 1% |
| Manganese | 0.637mg | 0.65mg | 1% |
| Polyunsaturated fat | 0.685g | 0.603g | 1% |
| Vitamin B5 | 0.39mg | 0.443mg | 1% |
| Calories | 393kcal | 395kcal | 0% |
| Fats | 1.6g | 1.4g | 0% |
| Carbs | 82.3g | 83.7g | 0% |
| Net carbs | 79.6g | 80.7g | N/A |
| Magnesium | 26mg | 25mg | 0% |
| Potassium | 115mg | 112mg | 0% |
| Sugar | 0.38g | 0.29g | N/A |
| Vitamin E | 0.12mg | 0.06mg | 0% |
| Saturated fat | 0.244g | 0.226g | 0% |
| Monounsaturated fat | 0.142g | 0.127g | 0% |
| Tryptophan | 0.138mg | 0.116mg | 0% |
| Threonine | 0.287mg | 0.267mg | 0% |
| Isoleucine | 0.378mg | 0.371mg | 0% |
| Leucine | 0.716mg | 0.692mg | 0% |
| Lysine | 0.29mg | 0.193mg | 0% |
| Methionine | 0.18mg | 0.176mg | 0% |
| Phenylalanine | 0.514mg | 0.494mg | 0% |
| Valine | 0.439mg | 0.42mg | 0% |
| Histidine | 0.224mg | 0.213mg | 0% |
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
41%
24%
Minerals Daily Need Coverage Score
76%
51%
Comparison summary
Which food is richer in minerals?
Saltine cracker is relatively richer in minerals
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 849mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 0.018g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 74)
Which food is cheaper?
Matzo is cheaper (difference - $2.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)