Wafer vs. Matzo — In-Depth Nutrition Comparison
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The main differences between Wafer and Matzo
- Wafer is richer in Copper, Iron, Folate, Magnesium, and Phosphorus, yet Matzo is richer in Selenium, Vitamin B1, and Vitamin B3.
- Daily need coverage for Selenium from Matzo is 57% higher.
Food types used in this article are Cookies, chocolate wafers and Crackers, matzo, plain.
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.
| Contains more MagnesiumMagnesium | +112% |
| Contains more CalciumCalcium | +138.5% |
| Contains more PotassiumPotassium | +87.5% |
| Contains more IronIron | +26.9% |
| Contains more CopperCopper | +671.7% |
| Contains more ZincZinc | +60.3% |
| Contains more PhosphorusPhosphorus | +48.3% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +547.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +176.5% |
| Contains more CholineCholine | +32.4% |
| Contains more Vitamin B1Vitamin B1 | +90.6% |
| Contains more Vitamin B3Vitamin B3 | +36.2% |
| Contains more Vitamin B5Vitamin B5 | +16.3% |
| Contains more Vitamin B6Vitamin B6 | +125.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +914.3% |
| Contains more OtherOther | +233.3% |
| Contains more ProteinProtein | +51.5% |
| Contains more CarbsCarbs | +15.1% |
~equal in
Water
~4.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +3730.7% |
| Contains more Poly. FatPolyunsaturated fat | +588.7% |
| Contains less Sat. FatSaturated Fat | -94.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 433kcal | 395kcal |
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| Protein | 6.6g | 10g |
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| Fats | 14.2g | 1.4g |
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| Net carbs | 69.3g | 80.7g |
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| Carbs | 72.7g | 83.7g |
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| Cholesterol | 2mg | 0mg |
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| Magnesium | 53mg | 25mg |
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| Calcium | 31mg | 13mg |
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| Potassium | 210mg | 112mg |
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| Iron | 4.01mg | 3.16mg |
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| Sugar | 37.43g | 0.29g |
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| Fiber | 3.4g | 3g |
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| Copper | 0.463mg | 0.06mg |
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| Zinc | 1.09mg | 0.68mg |
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| Phosphorus | 132mg | 89mg |
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| Sodium | 580mg | 0mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.72mg | 0.06mg |
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| Manganese | 0.696mg | 0.65mg |
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| Selenium | 5.7µg | 36.9µg |
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| Vitamin B1 | 0.203mg | 0.387mg |
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| Vitamin B2 | 0.266mg | 0.291mg |
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| Vitamin B3 | 2.858mg | 3.892mg |
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| Vitamin B5 | 0.381mg | 0.443mg |
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| Vitamin B6 | 0.051mg | 0.115mg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 2.4µg | 0.3µg |
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| Folate | 47µg | 17µg |
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| Choline | 14.3mg | 10.8mg |
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| Saturated Fat | 4.241g | 0.226g |
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| Monounsaturated Fat | 4.865g | 0.127g |
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| Polyunsaturated fat | 4.153g | 0.603g |
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| Tryptophan | 0.096mg | 0.116mg |
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| Threonine | 0.22mg | 0.267mg |
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| Isoleucine | 0.261mg | 0.371mg |
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| Leucine | 0.447mg | 0.692mg |
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| Lysine | 0.281mg | 0.193mg |
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| Methionine | 0.105mg | 0.176mg |
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| Phenylalanine | 0.308mg | 0.494mg |
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| Valine | 0.323mg | 0.42mg |
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| Histidine | 0.128mg | 0.213mg |
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| Omega-3 - EPA | 0.003g | 0g |
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| Omega-3 - DHA | 0.002g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
24%
Minerals Daily Need Coverage Score
65%
51%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Matzo is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 37.14g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 580mg)
Which food is lower in Saturated Fat?
Matzo is lower in Saturated Fat (difference - 4.015g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.