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  6. Chia seeds vs. Matzo

Chia seeds vs. Matzo — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and matzo

  • Matzo has less fiber, phosphorus, copper, manganese, magnesium, calcium, iron, zinc, selenium, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for fiber, 126% more than matzo.
  • Chia seeds have 49 times more calcium than matzo. While chia seeds have 631mg of calcium, matzo has only 13mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Crackers, matzo, plain.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Matzo
Matzo
1
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 MagnesiumMagnesium +1240%
Contains more CalciumCalcium +4753.8%
Contains more PotassiumPotassium +263.4%
Contains more IronIron +144.3%
Contains more CopperCopper +1440%
Contains more ZincZinc +573.5%
Contains more PhosphorusPhosphorus +866.3%
Contains more ManganeseManganese +318.9%
Contains more SeleniumSelenium +49.6%
Contains less SodiumSodium -100%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Matzo
Matzo
5
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +60.2%
Contains more Vitamin B3Vitamin B3 +126.9%
Contains more FolateFolate +188.2%
Contains more Vitamin B2Vitamin B2 +71.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Matzo DV% diff.
Polyunsaturated fat 23.665g 0.603g 154%
Fiber 34.4g 3g 126%
Phosphorus 860mg 89mg 110%
Copper 0.924mg 0.06mg 96%
Manganese 2.723mg 0.65mg 90%
Magnesium 335mg 25mg 74%
Calcium 631mg 13mg 62%
Iron 7.72mg 3.16mg 57%
Fats 30.74g 1.4g 45%
Zinc 4.58mg 0.68mg 35%
Selenium 55.2µg 36.9µg 33%
Vitamin B3 8.83mg 3.892mg 31%
Vitamin B1 0.62mg 0.387mg 19%
Saturated fat 3.33g 0.226g 14%
Carbs 42.12g 83.7g 14%
Protein 16.54g 10g 13%
Vitamin B5 0.443mg 9%
Potassium 407mg 112mg 9%
Vitamin B6 0.115mg 9%
Vitamin B2 0.17mg 0.291mg 9%
Folate 49µg 17µg 8%
Monounsaturated fat 2.309g 0.127g 5%
Calories 486kcal 395kcal 5%
Vitamin E 0.5mg 0.06mg 3%
Choline 10.8mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 0mg 1%
Net carbs 7.72g 80.7g N/A
Sugar 0.29g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.116mg 0%
Threonine 0.709mg 0.267mg 0%
Isoleucine 0.801mg 0.371mg 0%
Leucine 1.371mg 0.692mg 0%
Lysine 0.97mg 0.193mg 0%
Methionine 0.588mg 0.176mg 0%
Phenylalanine 1.016mg 0.494mg 0%
Valine 0.95mg 0.42mg 0%
Histidine 0.531mg 0.213mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Matzo
Matzo
1
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +65.4%
Contains more FatsFats +2095.7%
Contains more WaterWater +34.9%
Contains more OtherOther +700%
Contains more CarbsCarbs +98.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Matzo
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 +1718.1%
Contains more Poly. FatPolyunsaturated fat +3824.5%
Contains less Sat. FatSaturated fat -93.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.