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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 of 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
6
:
4
Matzo
Matzo
Contains more Calcium +15.4%
Contains more Iron +46.8%
Contains more Phosphorus +21.3%
Contains more Copper +140%
Contains more Magnesium +13.6%
Contains less Sodium -100%
Equal in Potassium - 112
Equal in Zinc - 0.68
Equal in Manganese - 0.65
Equal in Selenium - 36.9
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +15.4%
Contains more Iron +46.8%
Contains more Phosphorus +21.3%
Contains more Copper +140%
Contains more Magnesium +13.6%
Contains less Sodium -100%
Equal in Potassium - 112
Equal in Zinc - 0.68
Equal in Manganese - 0.65
Equal in Selenium - 36.9

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
:
2
Matzo
Matzo
Contains more Vitamin B1 +102.8%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B3 +51.7%
Contains more Folate +976.5%
Contains more Vitamin B6 +161.4%
Equal in Vitamin E - 0.06
Equal in Vitamin B5 - 0.443
Equal in Vitamin K - 0.3
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin B1 +102.8%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B3 +51.7%
Contains more Folate +976.5%
Contains more Vitamin B6 +161.4%
Equal in Vitamin E - 0.06
Equal in Vitamin B5 - 0.443
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Matzo
Matzo
Contains more Water +177.2%
Contains more Fats +42.9%
Contains more Other +30.4%
Equal in Protein - 10
Equal in Carbs - 83.7
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Water +177.2%
Contains more Fats +42.9%
Contains more Other +30.4%
Equal in Protein - 10
Equal in Carbs - 83.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Matzo
Matzo
Contains less Saturated Fat -31.4%
Contains more Monounsaturated Fat +46%
Contains more Polyunsaturated fat +46%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -31.4%
Contains more Monounsaturated Fat +46%
Contains more Polyunsaturated fat +46%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
25%
Matzo
Minerals Daily Need Coverage Score
59%
Flour
51%
Matzo

Comparison summary

Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 72)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $1)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.