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  6. Flour vs. Matzo

Flour vs. Matzo — In-Depth Nutrition Comparison

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How are flour and matzo different?

  • Flour is richer in folate, vitamin B1, iron, vitamin B2, vitamin B3, and copper, while matzo is higher in vitamin B6 and selenium.
  • Flour covers your daily need for folate, 42% more than matzo.
  • Flour contains 2 times more copper than matzo. Flour contains 0.144mg of copper, while matzo contains 0.06mg.

Wheat flour, white, all-purpose, enriched, bleached and Crackers, matzo, plain types were used in this article.

Infographic

Flour 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.
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Matzo
Matzo
2
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 +15.4%
Contains more IronIron +46.8%
Contains more CopperCopper +140%
Contains more PhosphorusPhosphorus +21.3%
Contains more MagnesiumMagnesium +13.6%
Contains less SodiumSodium -100%
~equal in Potassium ~112mg
~equal in Zinc ~0.68mg
~equal in Manganese ~0.65mg
~equal in Selenium ~36.9µg

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.
Flour
Flour
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% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Matzo
Matzo
1
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 B1Vitamin B1 +102.8%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more FolateFolate +976.5%
Contains more Vitamin B6Vitamin B6 +161.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.06mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.443mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg
~equal in Choline ~10.8mg

All nutrients comparison - raw data values

Nutrient Flour Matzo DV% diff.
Folate 183µg 17µg 42%
Vitamin B1 0.785mg 0.387mg 33%
Iron 4.64mg 3.16mg 19%
Vitamin B2 0.494mg 0.291mg 16%
Vitamin B3 5.904mg 3.892mg 13%
Copper 0.144mg 0.06mg 9%
Vitamin B6 0.044mg 0.115mg 5%
Selenium 33.9µg 36.9µg 5%
Phosphorus 108mg 89mg 3%
Calories 364kcal 395kcal 2%
Carbs 76.31g 83.7g 2%
Fiber 2.7g 3g 1%
Magnesium 22mg 25mg 1%
Polyunsaturated fat 0.413g 0.603g 1%
Protein 10.33g 10g 1%
Fats 0.98g 1.4g 1%
Manganese 0.682mg 0.65mg 1%
Net carbs 73.61g 80.7g N/A
Calcium 15mg 13mg 0%
Potassium 107mg 112mg 0%
Sugar 0.27g 0.29g N/A
Zinc 0.7mg 0.68mg 0%
Sodium 2mg 0mg 0%
Vitamin E 0.06mg 0.06mg 0%
Vitamin B5 0.438mg 0.443mg 0%
Vitamin K 0.3µg 0.3µg 0%
Choline 10.4mg 10.8mg 0%
Saturated fat 0.155g 0.226g 0%
Monounsaturated fat 0.087g 0.127g 0%
Tryptophan 0.127mg 0.116mg 0%
Threonine 0.281mg 0.267mg 0%
Isoleucine 0.357mg 0.371mg 0%
Leucine 0.71mg 0.692mg 0%
Lysine 0.228mg 0.193mg 0%
Methionine 0.183mg 0.176mg 0%
Phenylalanine 0.52mg 0.494mg 0%
Valine 0.415mg 0.42mg 0%
Histidine 0.23mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +177.2%
Contains more FatsFats +42.9%
Contains more OtherOther +30.4%
~equal in Protein ~10g
~equal in Carbs ~83.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -31.4%
Contains more Mono. FatMonounsaturated fat +46%
Contains more Poly. FatPolyunsaturated fat +46%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.