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  6. Pretzel vs. Matzo

Pretzel vs. Matzo — In-Depth Nutrition Comparison

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The main differences between Pretzel and Matzo

  • Pretzel is richer in Folate, Iron, Manganese, Copper, Vitamin B3, and Phosphorus, yet Matzo is richer in Selenium.
  • Daily need coverage for Selenium from Matzo is 59% higher.

Food types used in this article are Snacks, pretzels, hard, plain, salted and Crackers, matzo, plain.

Infographic

Pretzel 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.
Pretzel
Pretzel
8
:
2
Matzo
Matzo
Contains more Calcium +107.7%
Contains more Iron +44.9%
Contains more Magnesium +16%
Contains more Phosphorus +43.8%
Contains more Potassium +99.1%
Contains more Zinc +52.9%
Contains more Copper +160%
Contains more Manganese +56.2%
Contains less Sodium -100%
Contains more Selenium +738.6%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +107.7%
Contains more Iron +44.9%
Contains more Magnesium +16%
Contains more Phosphorus +43.8%
Contains more Potassium +99.1%
Contains more Zinc +52.9%
Contains more Copper +160%
Contains more Manganese +56.2%
Contains less Sodium -100%
Contains more Selenium +738.6%

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.
Pretzel
Pretzel
7
:
2
Matzo
Matzo
Contains more Vitamin E +683.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +35.4%
Contains more Folate +876.5%
Contains more Vitamin K +833.3%
Contains more Vitamin B5 +37.6%
Contains more Vitamin B6 +55.4%
Equal in Vitamin B1 - 0.387
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin E +683.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +35.4%
Contains more Folate +876.5%
Contains more Vitamin K +833.3%
Contains more Vitamin B5 +37.6%
Contains more Vitamin B6 +55.4%
Equal in Vitamin B1 - 0.387

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pretzel
Pretzel
3
:
2
Matzo
Matzo
Contains more Fats +109.3%
Contains more Other +485%
Contains more Water +37.4%
Equal in Protein - 10
Equal in Carbs - 83.7
Pretzel
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Fats +109.3%
Contains more Other +485%
Contains more Water +37.4%
Equal in Protein - 10
Equal in Carbs - 83.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pretzel
Pretzel
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +472.4%
Contains more Polyunsaturated fat +114.1%
Contains less Saturated Fat -42.2%
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +472.4%
Contains more Polyunsaturated fat +114.1%
Contains less Saturated Fat -42.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pretzel 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 Pretzel Matzo Opinion
Net carbs 76.99g 80.7g Matzo
Protein 10.04g 10g Pretzel
Fats 2.93g 1.4g Pretzel
Carbs 80.39g 83.7g Matzo
Calories 384kcal 395kcal Matzo
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 2.21g 0.29g Matzo
Fiber 3.4g 3g Pretzel
Calcium 27mg 13mg Pretzel
Iron 4.58mg 3.16mg Pretzel
Magnesium 29mg 25mg Pretzel
Phosphorus 128mg 89mg Pretzel
Potassium 223mg 112mg Pretzel
Sodium 1240mg 0mg Matzo
Zinc 1.04mg 0.68mg Pretzel
Copper 0.156mg 0.06mg Pretzel
Manganese 1.015mg 0.65mg Pretzel
Selenium 4.4µg 36.9µg Matzo
Vitamin E 0.47mg 0.06mg Pretzel
Vitamin C 2.1mg 0mg Pretzel
Vitamin B1 0.424mg 0.387mg Pretzel
Vitamin B2 0.332mg 0.291mg Pretzel
Vitamin B3 5.27mg 3.892mg Pretzel
Vitamin B5 0.322mg 0.443mg Matzo
Vitamin B6 0.074mg 0.115mg Matzo
Folate 166µg 17µg Pretzel
Vitamin K 2.8µg 0.3µg Pretzel
Tryptophan 0.097mg 0.116mg Matzo
Threonine 0.25mg 0.267mg Matzo
Isoleucine 0.407mg 0.371mg Pretzel
Leucine 0.757mg 0.692mg Pretzel
Lysine 0.257mg 0.193mg Pretzel
Methionine 0.177mg 0.176mg Pretzel
Phenylalanine 0.52mg 0.494mg Pretzel
Valine 0.48mg 0.42mg Pretzel
Histidine 0.22mg 0.213mg Pretzel
Trans Fat 0.004g Matzo
Saturated Fat 0.391g 0.226g Matzo
Monounsaturated Fat 0.727g 0.127g Pretzel
Polyunsaturated fat 1.291g 0.603g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pretzel Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pretzel
25%
Matzo
Minerals Daily Need Coverage Score
67%
Pretzel
51%
Matzo

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is richer in vitamins?
Pretzel
Pretzel is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 1.92g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 1240mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 83)
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.