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  6. Spinach raw vs. Matzo

Spinach raw vs. Matzo — In-Depth Nutrition Comparison

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The main differences between spinach raw and matzo

  • Spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, vitamin E, potassium, and magnesium, yet matzo is richer in selenium, vitamin B1, and vitamin B3.
  • Daily need coverage for vitamin K for spinach raw is 402% higher.

Food types used in this article are Spinach, raw and Crackers, matzo, plain.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Matzo
Matzo
5
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 +216%
Contains more CalciumCalcium +661.5%
Contains more PotassiumPotassium +398.2%
Contains more CopperCopper +116.7%
Contains more ManganeseManganese +38%
Contains more IronIron +16.6%
Contains more ZincZinc +28.3%
Contains more PhosphorusPhosphorus +81.6%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +3590%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Matzo
Matzo
4
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 EVitamin E +3283.3%
Contains more Vitamin B6Vitamin B6 +69.6%
Contains more Vitamin KVitamin K +160866.7%
Contains more FolateFolate +1041.2%
Contains more CholineCholine +78.7%
Contains more Vitamin B1Vitamin B1 +396.2%
Contains more Vitamin B2Vitamin B2 +54%
Contains more Vitamin B3Vitamin B3 +437.6%
Contains more Vitamin B5Vitamin B5 +581.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Matzo DV% diff.
Vitamin K 482.9µg 0.3µg 402%
Selenium 1µg 36.9µg 65%
Vitamin A 469µg 0µg 52%
Folate 194µg 17µg 44%
Vitamin C 28.1mg 0mg 31%
Carbs 3.63g 83.7g 27%
Vitamin B1 0.078mg 0.387mg 26%
Vitamin B3 0.724mg 3.892mg 20%
Calories 23kcal 395kcal 19%
Protein 2.86g 10g 14%
Magnesium 79mg 25mg 13%
Potassium 558mg 112mg 13%
Vitamin E 2.03mg 0.06mg 13%
Manganese 0.897mg 0.65mg 11%
Calcium 99mg 13mg 9%
Copper 0.13mg 0.06mg 8%
Vitamin B5 0.065mg 0.443mg 8%
Vitamin B2 0.189mg 0.291mg 8%
Vitamin B6 0.195mg 0.115mg 6%
Iron 2.71mg 3.16mg 6%
Phosphorus 49mg 89mg 6%
Sodium 79mg 0mg 3%
Fiber 2.2g 3g 3%
Polyunsaturated fat 0.165g 0.603g 3%
Fats 0.39g 1.4g 2%
Choline 19.3mg 10.8mg 2%
Saturated fat 0.063g 0.226g 1%
Zinc 0.53mg 0.68mg 1%
Net carbs 1.43g 80.7g N/A
Sugar 0.42g 0.29g N/A
Monounsaturated fat 0.01g 0.127g 0%
Tryptophan 0.039mg 0.116mg 0%
Threonine 0.122mg 0.267mg 0%
Isoleucine 0.147mg 0.371mg 0%
Leucine 0.223mg 0.692mg 0%
Lysine 0.174mg 0.193mg 0%
Methionine 0.053mg 0.176mg 0%
Phenylalanine 0.129mg 0.494mg 0%
Valine 0.161mg 0.42mg 0%
Histidine 0.064mg 0.213mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Matzo
Matzo
3
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more WaterWater +2025.6%
Contains more OtherOther +186.7%
Contains more ProteinProtein +249.7%
Contains more FatsFats +259%
Contains more CarbsCarbs +2205.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Matzo
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 less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +1170%
Contains more Poly. FatPolyunsaturated fat +265.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.