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  6. Sweet roll vs. Matzo

Sweet roll vs. Matzo — In-Depth Nutrition Comparison

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Summary of differences between sweet roll and matzo

  • Sweet roll has more folate, vitamin E, and calcium; however, matzo is higher in selenium, iron, manganese, and vitamin B3.
  • Matzo covers your daily need for selenium, 36% more than sweet roll.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Crackers, matzo, plain.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Matzo
Matzo
7
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 CalciumCalcium +453.8%
Contains more CopperCopper +46.7%
Contains more MagnesiumMagnesium +47.1%
Contains more IronIron +97.5%
Contains more ZincZinc +15.3%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +116.7%
Contains more SeleniumSelenium +117.1%
~equal in Potassium ~112mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Matzo
Matzo
2
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 +3216.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1366.7%
Contains more FolateFolate +323.5%
Contains more CholineCholine +282.4%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B3Vitamin B3 +63.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.291mg
~equal in Vitamin B5 ~0.443mg
~equal in Vitamin B6 ~0.115mg

All nutrients comparison - raw data values

Nutrient Sweet roll Matzo DV% diff.
Polyunsaturated fat 7.473g 0.603g 46%
Selenium 17µg 36.9µg 36%
Fats 16.4g 1.4g 23%
Cholesterol 66mg 0mg 22%
Iron 1.6mg 3.16mg 20%
Manganese 0.3mg 0.65mg 15%
Folate 72µg 17µg 14%
Vitamin E 1.99mg 0.06mg 13%
Sodium 304mg 0mg 13%
Saturated fat 3.079g 0.226g 13%
Monounsaturated fat 4.797g 0.127g 12%
Carbs 50.9g 83.7g 11%
Vitamin B3 2.384mg 3.892mg 9%
Protein 6.2g 10g 8%
Vitamin A 62µg 0µg 7%
Calcium 72mg 13mg 6%
Vitamin B12 0.14µg 0µg 6%
Choline 41.3mg 10.8mg 6%
Vitamin B1 0.324mg 0.387mg 5%
Copper 0.088mg 0.06mg 3%
Vitamin K 4.4µg 0.3µg 3%
Phosphorus 76mg 89mg 2%
Fiber 2.4g 3g 2%
Vitamin B2 0.265mg 0.291mg 2%
Magnesium 17mg 25mg 2%
Vitamin C 2mg 0mg 2%
Calories 372kcal 395kcal 1%
Vitamin B6 0.107mg 0.115mg 1%
Vitamin B5 0.406mg 0.443mg 1%
Zinc 0.59mg 0.68mg 1%
Net carbs 48.5g 80.7g N/A
Potassium 111mg 112mg 0%
Sugar 31.73g 0.29g N/A
Tryptophan 0.074mg 0.116mg 0%
Threonine 0.211mg 0.267mg 0%
Isoleucine 0.259mg 0.371mg 0%
Leucine 0.458mg 0.692mg 0%
Lysine 0.243mg 0.193mg 0%
Methionine 0.117mg 0.176mg 0%
Phenylalanine 0.3mg 0.494mg 0%
Valine 0.291mg 0.42mg 0%
Histidine 0.145mg 0.213mg 0%
Omega-3 - DHA 0.004g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Matzo
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 FatsFats +1071.4%
Contains more WaterWater +476.7%
Contains more OtherOther +183.3%
Contains more ProteinProtein +61.3%
Contains more CarbsCarbs +64.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 +3677.2%
Contains more Poly. FatPolyunsaturated fat +1139.3%
Contains less Sat. FatSaturated fat -92.7%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.