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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 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.
Wild rice raw
Wild rice raw
7
:
3
Matzo
Matzo
Contains more Calcium +61.5%
Contains more Magnesium +608%
Contains more Phosphorus +386.5%
Contains more Potassium +281.3%
Contains more Zinc +776.5%
Contains more Copper +773.3%
Contains more Manganese +104.5%
Contains more Iron +61.2%
Contains less Sodium -100%
Contains more Selenium +1217.9%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +61.5%
Contains more Magnesium +608%
Contains more Phosphorus +386.5%
Contains more Potassium +281.3%
Contains more Zinc +776.5%
Contains more Copper +773.3%
Contains more Manganese +104.5%
Contains more Iron +61.2%
Contains less Sodium -100%
Contains more Selenium +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.
Wild rice raw
Wild rice raw
7
:
2
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +73%
Contains more Vitamin B5 +142.4%
Contains more Vitamin B6 +240%
Contains more Folate +458.8%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +236.5%
Contains more Vitamin B2 +11.1%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 A +∞%
Contains more Vitamin E +1266.7%
Contains more Vitamin B3 +73%
Contains more Vitamin B5 +142.4%
Contains more Vitamin B6 +240%
Contains more Folate +458.8%
Contains more Vitamin K +533.3%
Contains more Vitamin B1 +236.5%
Contains more Vitamin B2 +11.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
2
Matzo
Matzo
Contains more Protein +47.3%
Contains more Water +80.5%
Contains more Other +155%
Contains more Fats +29.6%
Contains more Carbs +11.7%
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 Protein +47.3%
Contains more Water +80.5%
Contains more Other +155%
Contains more Fats +29.6%
Contains more Carbs +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
3
:
0
Matzo
Matzo
Contains less Saturated Fat -31%
Contains more Monounsaturated Fat +25.2%
Contains more Polyunsaturated fat +12.1%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 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%
Contains more Monounsaturated Fat +25.2%
Contains more Polyunsaturated fat +12.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Matzo Opinion
Net carbs 68.7g 80.7g Matzo
Protein 14.73g 10g Wild rice raw
Fats 1.08g 1.4g Matzo
Carbs 74.9g 83.7g Matzo
Calories 357kcal 395kcal Matzo
Sugar 2.5g 0.29g Matzo
Fiber 6.2g 3g Wild rice raw
Calcium 21mg 13mg Wild rice raw
Iron 1.96mg 3.16mg Matzo
Magnesium 177mg 25mg Wild rice raw
Phosphorus 433mg 89mg Wild rice raw
Potassium 427mg 112mg Wild rice raw
Sodium 7mg 0mg Matzo
Zinc 5.96mg 0.68mg Wild rice raw
Copper 0.524mg 0.06mg Wild rice raw
Manganese 1.329mg 0.65mg Wild rice raw
Selenium 2.8µg 36.9µg Matzo
Vitamin A 19IU 0IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.06mg Wild rice raw
Vitamin B1 0.115mg 0.387mg Matzo
Vitamin B2 0.262mg 0.291mg Matzo
Vitamin B3 6.733mg 3.892mg Wild rice raw
Vitamin B5 1.074mg 0.443mg Wild rice raw
Vitamin B6 0.391mg 0.115mg Wild rice raw
Folate 95µg 17µg Wild rice raw
Vitamin K 1.9µg 0.3µg Wild rice raw
Tryptophan 0.179mg 0.116mg Wild rice raw
Threonine 0.469mg 0.267mg Wild rice raw
Isoleucine 0.618mg 0.371mg Wild rice raw
Leucine 1.018mg 0.692mg Wild rice raw
Lysine 0.629mg 0.193mg Wild rice raw
Methionine 0.438mg 0.176mg Wild rice raw
Phenylalanine 0.721mg 0.494mg Wild rice raw
Valine 0.858mg 0.42mg Wild rice raw
Histidine 0.384mg 0.213mg Wild rice raw
Saturated Fat 0.156g 0.226g Wild rice raw
Monounsaturated Fat 0.159g 0.127g Wild rice raw
Polyunsaturated fat 0.676g 0.603g Wild rice raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
25%
Matzo
Minerals Daily Need Coverage Score
96%
Wild rice raw
51%
Matzo

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.07g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.