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Skipjack tuna vs. Matzo — In-Depth Nutrition Comparison

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What are the differences between skipjack tuna and matzo?

  • Skipjack tuna is higher in vitamin B3, vitamin B12, vitamin B6, phosphorus, and selenium, yet matzo is higher in vitamin B1, manganese, iron, and vitamin B2.
  • Skipjack tuna's daily need coverage for vitamin B3 is 93% more.
  • The amount of cholesterol in matzo is lower.

We used Fish, tuna, skipjack, fresh, cooked, dry heat and Crackers, matzo, plain types in this article.

Infographic

Skipjack tuna vs Matzo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Matzo
3
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 +76%
Contains more CalciumCalcium +184.6%
Contains more PotassiumPotassium +366.1%
Contains more CopperCopper +83.3%
Contains more ZincZinc +54.4%
Contains more PhosphorusPhosphorus +220.2%
Contains more SeleniumSelenium +26.8%
Contains more IronIron +97.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3321.1%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Matzo
6
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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +381.9%
Contains more Vitamin B6Vitamin B6 +753%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +918.4%
Contains more Vitamin B2Vitamin B2 +138.5%
Contains more FolateFolate +70%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.443mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 ProteinProtein +182.1%
Contains more WaterWater +1348.4%
Contains more OtherOther +1270%
Contains more CarbsCarbs +∞%
~equal in Fats ~1.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Matzo
2
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 +91.3%
Contains less Sat. FatSaturated fat -46.2%
Contains more Poly. FatPolyunsaturated fat +49.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Skipjack tuna Matzo
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Skipjack tuna Matzo DV% diff.
Vitamin B3 18.756mg 3.892mg 93%
Vitamin B12 2.19µg 0µg 91%
Vitamin B6 0.981mg 0.115mg 67%
Protein 28.21g 10g 36%
Vitamin B1 0.038mg 0.387mg 29%
Phosphorus 285mg 89mg 28%
Carbs 0g 83.7g 28%
Manganese 0.019mg 0.65mg 27%
Cholesterol 60mg 0mg 20%
Iron 1.6mg 3.16mg 20%
Selenium 46.8µg 36.9µg 18%
Calories 132kcal 395kcal 13%
Vitamin B2 0.122mg 0.291mg 13%
Potassium 522mg 112mg 12%
Fiber 0g 3g 12%
Copper 0.11mg 0.06mg 6%
Magnesium 44mg 25mg 5%
Zinc 1.05mg 0.68mg 3%
Folate 10µg 17µg 2%
Calcium 37mg 13mg 2%
Choline 10.8mg 2%
Sodium 47mg 0mg 2%
Vitamin A 18µg 0µg 2%
Vitamin B5 0.485mg 0.443mg 1%
Vitamin C 1mg 0mg 1%
Saturated fat 0.42g 0.226g 1%
Polyunsaturated fat 0.403g 0.603g 1%
Fats 1.29g 1.4g 0%
Net carbs 0g 80.7g N/A
Sugar 0.29g N/A
Vitamin E 0.06mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.243g 0.127g 0%
Tryptophan 0.316mg 0.116mg 0%
Threonine 1.237mg 0.267mg 0%
Isoleucine 1.3mg 0.371mg 0%
Leucine 2.293mg 0.692mg 0%
Lysine 2.59mg 0.193mg 0%
Methionine 0.835mg 0.176mg 0%
Phenylalanine 1.101mg 0.494mg 0%
Valine 1.453mg 0.42mg 0%
Histidine 0.83mg 0.213mg 0%
Omega-3 - EPA 0.091g 0g N/A
Omega-3 - DHA 0.237g 0g N/A
Omega-3 - DPA 0.017g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Skipjack tuna Matzo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
72%
Skipjack tuna
24%
Matzo
Minerals Daily Need Coverage Score
60%
Skipjack tuna
51%
Matzo

Comparison summary

Which food is richer in minerals?
Skipjack tuna
Skipjack tuna is relatively richer in minerals
Which food is lower in Sugar?
Skipjack tuna
Skipjack tuna is lower in Sugar (difference - 0.29g)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 60mg)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 0.194g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 0)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.