Wonton wrappers vs. Matzo — In-Depth Nutrition Comparison
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A recap on differences between Wonton wrappers and Matzo
- Wonton wrappers are higher in Folate, Vitamin B1, Copper, Vitamin B3, and Vitamin B2, yet Matzo is higher in Selenium, Vitamin B5, and Vitamin B6.
- Wonton wrappers covers your daily Sodium needs 25% more than Matzo.
- Wonton wrappers contain 5 times more Folate than Matzo. While Wonton wrappers contain 86µg of Folate, Matzo contains only 17µg.
- The amount of Sodium in Matzo is lower.
Food varieties used in this article are Wonton wrappers (includes egg roll wrappers) and Crackers, matzo, plain.
Infographic
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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
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Calcium
+261.5%
Contains
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Copper
+145%
Contains
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Magnesium
+25%
Contains
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Potassium
+36.6%
Contains
less
Sodium
-100%
Contains
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Selenium
+30.9%
Equal in Iron - 3.16
Equal in Phosphorus - 89
Equal in Zinc - 0.68
Equal in Manganese - 0.65
Contains
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Calcium
+261.5%
Contains
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Copper
+145%
Contains
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Magnesium
+25%
Contains
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Potassium
+36.6%
Contains
less
Sodium
-100%
Contains
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Selenium
+30.9%
Equal in Iron - 3.16
Equal in Phosphorus - 89
Equal in Zinc - 0.68
Equal in Manganese - 0.65
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
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Vitamin A
+∞%
Contains
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Vitamin B1
+34.1%
Contains
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Vitamin B2
+29.9%
Contains
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Vitamin B3
+39.4%
Contains
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Folate
+405.9%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B5
+1672%
Contains
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Vitamin B6
+283.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+34.1%
Contains
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Vitamin B2
+29.9%
Contains
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Vitamin B3
+39.4%
Contains
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Folate
+405.9%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B5
+1672%
Contains
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Vitamin B6
+283.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+569.8%
Contains
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Other
+233.3%
Contains
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Carbs
+44.6%
Equal in Protein - 10
Equal in Fats - 1.4
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Contains
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Water
+569.8%
Contains
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Other
+233.3%
Contains
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Carbs
+44.6%
Equal in Protein - 10
Equal in Fats - 1.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+53.5%
Contains
less
Saturated Fat
-14.1%
Equal in Polyunsaturated fat - 0.603
Saturated Fat:
0.263 g
Monounsaturated Fat:
0.195 g
Polyunsaturated fat:
0.61 g
Saturated Fat:
0.226 g
Monounsaturated Fat:
0.127 g
Polyunsaturated fat:
0.603 g
Contains
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Monounsaturated Fat
+53.5%
Contains
less
Saturated Fat
-14.1%
Equal in Polyunsaturated fat - 0.603
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.1g | 80.7g |
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| Protein | 9.8g | 10g |
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| Fats | 1.5g | 1.4g |
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| Carbs | 57.9g | 83.7g |
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| Calories | 291kcal | 395kcal |
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| Sugar | 0.29g |
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| Fiber | 1.8g | 3g |
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| Calcium | 47mg | 13mg |
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| Iron | 3.36mg | 3.16mg |
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| Magnesium | 20mg | 25mg |
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| Phosphorus | 81mg | 89mg |
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| Potassium | 82mg | 112mg |
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| Sodium | 572mg | 0mg |
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| Zinc | 0.71mg | 0.68mg |
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| Copper | 0.147mg | 0.06mg |
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| Manganese | 0.638mg | 0.65mg |
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| Selenium | 28.2µg | 36.9µg |
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| Vitamin A | 14IU | 0IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 0.06mg |
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| Vitamin B1 | 0.519mg | 0.387mg |
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| Vitamin B2 | 0.378mg | 0.291mg |
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| Vitamin B3 | 5.424mg | 3.892mg |
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| Vitamin B5 | 0.025mg | 0.443mg |
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| Vitamin B6 | 0.03mg | 0.115mg |
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| Folate | 86µg | 17µg |
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| Vitamin B12 | 0.02µg | 0µg |
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| Vitamin K | 0.3µg |
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| Tryptophan | 0.114mg | 0.116mg |
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| Threonine | 0.268mg | 0.267mg |
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| Isoleucine | 0.369mg | 0.371mg |
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| Leucine | 0.684mg | 0.692mg |
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| Lysine | 0.204mg | 0.193mg |
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| Methionine | 0.176mg | 0.176mg | |
| Phenylalanine | 0.486mg | 0.494mg |
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| Valine | 0.417mg | 0.42mg |
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| Histidine | 0.209mg | 0.213mg |
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| Cholesterol | 9mg | 0mg |
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| Saturated Fat | 0.263g | 0.226g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Monounsaturated Fat | 0.195g | 0.127g |
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| Polyunsaturated fat | 0.61g | 0.603g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
25%
Minerals Daily Need Coverage Score
58%
51%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 572mg)
Which food is lower in Cholesterol?
Matzo is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Matzo is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 81)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.