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Veggie burger vs. Matzo — In-Depth Nutrition Comparison

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The main differences between veggie burgers and matzo

  • Veggie burgers are richer in vitamin B1, vitamin B12, folate, phosphorus, copper, vitamin B6, manganese, and calcium, yet matzo is richer in selenium.
  • Daily need coverage for vitamin B1 for veggie burgers is 189% higher.
  • Matzo contains less sodium.

Food types used in this article are Veggie burgers or soyburgers, unprepared and Crackers, matzo, plain.

Infographic

Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
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 +124%
Contains more CalciumCalcium +946.2%
Contains more PotassiumPotassium +197.3%
Contains more CopperCopper +233.3%
Contains more ZincZinc +85.3%
Contains more PhosphorusPhosphorus +131.5%
Contains more ManganeseManganese +46.3%
Contains more IronIron +31.1%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +63.3%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
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 +283.3%
Contains more Vitamin B1Vitamin B1 +585%
Contains more Vitamin B6Vitamin B6 +163.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1300%
Contains more FolateFolate +629.4%
Contains more CholineCholine +79.6%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B5Vitamin B5 +53.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.892mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
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 +57%
Contains more FatsFats +350%
Contains more WaterWater +1323.5%
Contains more OtherOther +320%
Contains more CarbsCarbs +486.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
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 +1300%
Contains more Poly. FatPolyunsaturated fat +235.5%
Contains less Sat. FatSaturated fat -84.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Veggie burger Matzo DV% diff.
Vitamin B1 2.651mg 0.387mg 189%
Vitamin B12 2.01µg 0µg 84%
Folate 124µg 17µg 27%
Selenium 22.6µg 36.9µg 26%
Sodium 569mg 0mg 25%
Carbs 14.27g 83.7g 23%
Phosphorus 206mg 89mg 17%
Copper 0.2mg 0.06mg 16%
Vitamin B6 0.303mg 0.115mg 14%
Manganese 0.951mg 0.65mg 13%
Calcium 136mg 13mg 12%
Protein 15.7g 10g 11%
Calories 177kcal 395kcal 11%
Polyunsaturated fat 2.023g 0.603g 9%
Iron 2.41mg 3.16mg 9%
Fiber 4.9g 3g 8%
Fats 6.3g 1.4g 8%
Potassium 333mg 112mg 7%
Magnesium 56mg 25mg 7%
Saturated fat 1.44g 0.226g 6%
Vitamin C 4.5mg 0mg 5%
Zinc 1.26mg 0.68mg 5%
Monounsaturated fat 1.778g 0.127g 4%
Vitamin B2 0.244mg 0.291mg 4%
Vitamin B5 0.289mg 0.443mg 3%
Vitamin K 4.2µg 0.3µg 3%
Cholesterol 5mg 0mg 2%
Choline 19.4mg 10.8mg 2%
Starch 5.78g 2%
Vitamin E 0.23mg 0.06mg 1%
Vitamin B3 3.753mg 3.892mg 1%
Net carbs 9.37g 80.7g N/A
Sugar 1.07g 0.29g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.162mg 0.116mg 0%
Threonine 0.605mg 0.267mg 0%
Isoleucine 0.78mg 0.371mg 0%
Leucine 1.399mg 0.692mg 0%
Lysine 1.004mg 0.193mg 0%
Methionine 0.291mg 0.176mg 0%
Phenylalanine 0.885mg 0.494mg 0%
Valine 0.89mg 0.42mg 0%
Histidine 0.465mg 0.213mg 0%
Fructose 0.13g 0%
Omega-3 - ALA 0.081g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veggie burger 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
97%
Veggie burger
24%
Matzo
Minerals Daily Need Coverage Score
71%
Veggie burger
51%
Matzo

Comparison summary

Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.78g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 569mg)
Which food is lower in Saturated fat?
Matzo
Matzo is lower in Saturated fat (difference - 1.214g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.