White bread vs. Matzo — In-Depth Nutrition Comparison

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What are the main differences between white bread and matzo?

White bread is richer in folate, calcium, vitamin B1, iron, and vitamin B3, while matzo is higher in selenium and carbs.
Matzo's daily need coverage for selenium is 27% higher.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Crackers, matzo, plain types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

White bread

Matzo

Contains more CalciumCalcium	+1007.7%
Contains more PotassiumPotassium	+12.5%
Contains more IronIron	+14.2%
Contains more CopperCopper	+68.3%

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+21.3%
Contains more SeleniumSelenium	+67.7%

~equal in Magnesium ~25mg

~equal in Zinc ~0.68mg

~equal in Phosphorus ~89mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

White bread

Matzo

Contains more Vitamin EVitamin E	+266.7%
Contains more Vitamin B1Vitamin B1	+37.7%
Contains more Vitamin B3Vitamin B3	+22.8%
Contains more Vitamin B5Vitamin B5	+21%
Contains more FolateFolate	+552.9%

Contains more Vitamin B2Vitamin B2	+19.8%
Contains more Vitamin B6Vitamin B6	+32.2%
Contains more Vitamin KVitamin K	+50%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	22µg	36.9µg	27%
Folate	111µg	17µg	24%
Sodium	490mg	0mg	21%
Starch	37.17g		15%
Calcium	144mg	13mg	13%
Vitamin B1	0.533mg	0.387mg	12%
Carbs	49.42g	83.7g	11%
Omega-3 (ALA)	0.166g		10%
Polyunsaturated fat	1.602g	0.603g	7%
Calories	266kcal	395kcal	6%
Iron	3.61mg	3.16mg	6%
Vitamin B3	4.78mg	3.892mg	6%
Copper	0.101mg	0.06mg	5%
Manganese	0.536mg	0.65mg	5%
Vitamin B2	0.243mg	0.291mg	4%
Fats	3.33g	1.4g	3%
Fructose	2.43g		3%
Protein	8.85g	10g	2%
Vitamin B5	0.536mg	0.443mg	2%
Vitamin B6	0.087mg	0.115mg	2%
Saturated fat	0.698g	0.226g	2%
Fiber	2.7g	3g	1%
Zinc	0.74mg	0.68mg	1%
Phosphorus	98mg	89mg	1%
Vitamin E	0.22mg	0.06mg	1%
Choline	14.6mg	10.8mg	1%
Monounsaturated fat	0.599g	0.127g	1%
Protein per 100 calories	3.3g	2.5g	N/A
Calories per 10 g protein	301kcal	395kcal	N/A
Weight per 100 calories	38g	25g	N/A
Unsaturated / Saturated Fat ratio	3.2	3.2	N/A
Net carbs	46.72g	80.7g	N/A
Magnesium	23mg	25mg	0%
Potassium	126mg	112mg	0%
Sugar	5.67g	0.29g	N/A
Vitamin K	0.2µg	0.3µg	0%
Trans fat	0.027g		N/A
Tryptophan		0.116mg	0%
Threonine		0.267mg	0%
Isoleucine		0.371mg	0%
Leucine		0.692mg	0%
Lysine		0.193mg	0%
Methionine		0.176mg	0%
Phenylalanine		0.494mg	0%
Valine		0.42mg	0%
Histidine		0.213mg	0%
Omega-3 (EPA)	0.001g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.002g		N/A