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 11 times more Folate than matzo. Flour contains 183µg of Folate, while matzo contains 17µg.
Wheat flour, white, all-purpose, enriched, bleached and Crackers, matzo, plain types were used in this article.
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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 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% |
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 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated Fat | -31.4% |
| Contains more Mono. FatMonounsaturated Fat | +46% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 364kcal | 395kcal |
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| Protein | 10.33g | 10g |
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| Fats | 0.98g | 1.4g |
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| Net carbs | 73.61g | 80.7g |
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| Carbs | 76.31g | 83.7g |
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| Magnesium | 22mg | 25mg |
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| Calcium | 15mg | 13mg |
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| Potassium | 107mg | 112mg |
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| Iron | 4.64mg | 3.16mg |
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| Sugar | 0.27g | 0.29g |
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| Fiber | 2.7g | 3g |
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| Copper | 0.144mg | 0.06mg |
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| Zinc | 0.7mg | 0.68mg |
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| Phosphorus | 108mg | 89mg |
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| Sodium | 2mg | 0mg |
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| Vitamin E | 0.06mg | 0.06mg | |
| Manganese | 0.682mg | 0.65mg |
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| Selenium | 33.9µg | 36.9µg |
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| Vitamin B1 | 0.785mg | 0.387mg |
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| Vitamin B2 | 0.494mg | 0.291mg |
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| Vitamin B3 | 5.904mg | 3.892mg |
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| Vitamin B5 | 0.438mg | 0.443mg |
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| Vitamin B6 | 0.044mg | 0.115mg |
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| Vitamin K | 0.3µg | 0.3µg | |
| Folate | 183µg | 17µg |
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| Choline | 10.4mg | 10.8mg |
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| Saturated Fat | 0.155g | 0.226g |
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| Monounsaturated Fat | 0.087g | 0.127g |
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| Polyunsaturated fat | 0.413g | 0.603g |
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| Tryptophan | 0.127mg | 0.116mg |
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| Threonine | 0.281mg | 0.267mg |
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| Isoleucine | 0.357mg | 0.371mg |
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| Leucine | 0.71mg | 0.692mg |
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| Lysine | 0.228mg | 0.193mg |
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| Methionine | 0.183mg | 0.176mg |
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| Phenylalanine | 0.52mg | 0.494mg |
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| Valine | 0.415mg | 0.42mg |
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| Histidine | 0.23mg | 0.213mg |
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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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People also compare
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
46%
24%
Minerals Daily Need Coverage Score
59%
51%
Comparison summary
Which food contains less Sodium?
Matzo contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 72)
Which food is cheaper?
Matzo is cheaper (difference - $1)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.02g)
Which food is lower in Saturated Fat?
Flour is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
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.