Wheat vs. Matzo — In-Depth Nutrition Comparison
Compare
Summary of differences between wheat and matzo
- Wheat has more manganese, selenium, phosphorus, copper, zinc, magnesium, vitamin B6, vitamin B3, and vitamin B5; however, matzo is higher in vitamin B2.
- Wheat covers your daily need for manganese, 103% more than matzo.
- Wheat has 9 times more copper than matzo. While wheat has 0.553mg of copper, matzo has only 0.06mg.
These are the specific foods used in this comparison Wheat, durum and Crackers, matzo, plain.
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.
| Contains more MagnesiumMagnesium | +476% |
| Contains more CalciumCalcium | +161.5% |
| Contains more PotassiumPotassium | +284.8% |
| Contains more IronIron | +11.4% |
| Contains more CopperCopper | +821.7% |
| Contains more ZincZinc | +511.8% |
| Contains more PhosphorusPhosphorus | +470.8% |
| Contains more ManganeseManganese | +363.4% |
| Contains more SeleniumSelenium | +142.3% |
| Contains less SodiumSodium | -100% |
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 B3Vitamin B3 | +73.1% |
| Contains more Vitamin B5Vitamin B5 | +111.1% |
| Contains more Vitamin B6Vitamin B6 | +264.3% |
| Contains more FolateFolate | +152.9% |
| Contains more Vitamin B2Vitamin B2 | +140.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 3.012mg | 0.65mg | 103% |
| Selenium | 89.4µg | 36.9µg | 95% |
| Phosphorus | 508mg | 89mg | 60% |
| Copper | 0.553mg | 0.06mg | 55% |
| Zinc | 4.16mg | 0.68mg | 32% |
| Magnesium | 144mg | 25mg | 28% |
| Vitamin B6 | 0.419mg | 0.115mg | 23% |
| Vitamin B3 | 6.738mg | 3.892mg | 18% |
| Vitamin B2 | 0.121mg | 0.291mg | 13% |
| Fiber | 3g | 12% | |
| Vitamin B5 | 0.935mg | 0.443mg | 10% |
| Potassium | 431mg | 112mg | 9% |
| Folate | 43µg | 17µg | 7% |
| Protein | 13.68g | 10g | 7% |
| Iron | 3.52mg | 3.16mg | 5% |
| Carbs | 71.13g | 83.7g | 4% |
| Polyunsaturated fat | 0.978g | 0.603g | 3% |
| Calories | 339kcal | 395kcal | 3% |
| Vitamin B1 | 0.419mg | 0.387mg | 3% |
| Calcium | 34mg | 13mg | 2% |
| Choline | 10.8mg | 2% | |
| Fats | 2.47g | 1.4g | 2% |
| Saturated fat | 0.454g | 0.226g | 1% |
| Monounsaturated fat | 0.344g | 0.127g | 1% |
| Net carbs | 71.13g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.176mg | 0.116mg | 0% |
| Threonine | 0.366mg | 0.267mg | 0% |
| Isoleucine | 0.533mg | 0.371mg | 0% |
| Leucine | 0.934mg | 0.692mg | 0% |
| Lysine | 0.303mg | 0.193mg | 0% |
| Methionine | 0.221mg | 0.176mg | 0% |
| Phenylalanine | 0.681mg | 0.494mg | 0% |
| Valine | 0.594mg | 0.42mg | 0% |
| Histidine | 0.322mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.8% |
| Contains more FatsFats | +76.4% |
| Contains more WaterWater | +154.4% |
| Contains more OtherOther | +196.7% |
| Contains more CarbsCarbs | +17.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +170.9% |
| Contains more Poly. FatPolyunsaturated fat | +62.2% |
| Contains less Sat. FatSaturated fat | -50.2% |