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  6. Wild rice raw vs. Matzo

Wild rice raw vs. Matzo — In-Depth Nutrition Comparison

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A recap on the differences between wild rice raw and matzo

  • Wild rice raw is higher in copper, phosphorus, zinc, magnesium, manganese, vitamin B6, folate, and vitamin B3, yet matzo is higher in selenium and vitamin B1.
  • Matzo covers your daily selenium needs 62% more than wild rice raw.
  • Wild rice raw contains 9 times more zinc than matzo. While wild rice raw contains 5.96mg of zinc, matzo contains only 0.68mg.

Food varieties used in this article are Wild rice, raw and Crackers, matzo, plain.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Matzo
Matzo
3
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 MagnesiumMagnesium +608%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +281.3%
Contains more CopperCopper +773.3%
Contains more ZincZinc +776.5%
Contains more PhosphorusPhosphorus +386.5%
Contains more ManganeseManganese +104.5%
Contains more IronIron +61.2%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1217.9%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Matzo
Matzo
2
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +1266.7%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +142.4%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin KVitamin K +533.3%
Contains more FolateFolate +458.8%
Contains more CholineCholine +224.1%
Contains more Vitamin B1Vitamin B1 +236.5%
Contains more Vitamin B2Vitamin B2 +11.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Matzo DV% diff.
Selenium 2.8µg 36.9µg 62%
Copper 0.524mg 0.06mg 52%
Phosphorus 433mg 89mg 49%
Zinc 5.96mg 0.68mg 48%
Magnesium 177mg 25mg 36%
Manganese 1.329mg 0.65mg 30%
Vitamin B1 0.115mg 0.387mg 23%
Vitamin B6 0.391mg 0.115mg 21%
Folate 95µg 17µg 20%
Vitamin B3 6.733mg 3.892mg 18%
Iron 1.96mg 3.16mg 15%
Fiber 6.2g 3g 13%
Vitamin B5 1.074mg 0.443mg 13%
Potassium 427mg 112mg 9%
Protein 14.73g 10g 9%
Vitamin E 0.82mg 0.06mg 5%
Choline 35mg 10.8mg 4%
Carbs 74.9g 83.7g 3%
Vitamin B2 0.262mg 0.291mg 2%
Calories 357kcal 395kcal 2%
Calcium 21mg 13mg 1%
Vitamin K 1.9µg 0.3µg 1%
Fats 1.08g 1.4g 0%
Net carbs 68.7g 80.7g N/A
Sugar 2.5g 0.29g N/A
Sodium 7mg 0mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.226g 0%
Monounsaturated fat 0.159g 0.127g 0%
Polyunsaturated fat 0.676g 0.603g 0%
Tryptophan 0.179mg 0.116mg 0%
Threonine 0.469mg 0.267mg 0%
Isoleucine 0.618mg 0.371mg 0%
Leucine 1.018mg 0.692mg 0%
Lysine 0.629mg 0.193mg 0%
Methionine 0.438mg 0.176mg 0%
Phenylalanine 0.721mg 0.494mg 0%
Valine 0.858mg 0.42mg 0%
Histidine 0.384mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more ProteinProtein +47.3%
Contains more WaterWater +80.5%
Contains more OtherOther +155%
Contains more FatsFats +29.6%
Contains more CarbsCarbs +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Matzo
Matzo
0
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%
Contains more Mono. FatMonounsaturated fat +25.2%
Contains more Poly. FatPolyunsaturated fat +12.1%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.