Wonton wrappers vs. Matzo — In-Depth Nutrition Comparison
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A recap on the 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 cover 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 more CalciumCalcium | +261.5% |
| Contains more CopperCopper | +145% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +36.6% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +30.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.1% |
| Contains more Vitamin B2Vitamin B2 | +29.9% |
| Contains more Vitamin B3Vitamin B3 | +39.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +405.9% |
| Contains more Vitamin B5Vitamin B5 | +1672% |
| Contains more Vitamin B6Vitamin B6 | +283.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 572mg | 0mg | 25% |
| Folate | 86µg | 17µg | 17% |
| Selenium | 28.2µg | 36.9µg | 16% |
| Vitamin B1 | 0.519mg | 0.387mg | 11% |
| Copper | 0.147mg | 0.06mg | 10% |
| Vitamin B3 | 5.424mg | 3.892mg | 10% |
| Carbs | 57.9g | 83.7g | 9% |
| Vitamin B5 | 0.025mg | 0.443mg | 8% |
| Vitamin B2 | 0.378mg | 0.291mg | 7% |
| Vitamin B6 | 0.03mg | 0.115mg | 7% |
| Calories | 291kcal | 395kcal | 5% |
| Fiber | 1.8g | 3g | 5% |
| Cholesterol | 9mg | 0mg | 3% |
| Iron | 3.36mg | 3.16mg | 3% |
| Calcium | 47mg | 13mg | 3% |
| Choline | 10.8mg | 2% | |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Magnesium | 20mg | 25mg | 1% |
| Potassium | 82mg | 112mg | 1% |
| Manganese | 0.638mg | 0.65mg | 1% |
| Phosphorus | 81mg | 89mg | 1% |
| Protein | 9.8g | 10g | 0% |
| Fats | 1.5g | 1.4g | 0% |
| Net carbs | 56.1g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Zinc | 0.71mg | 0.68mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin A | 4µg | 0µg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.263g | 0.226g | 0% |
| Monounsaturated fat | 0.195g | 0.127g | 0% |
| Polyunsaturated fat | 0.61g | 0.603g | 0% |
| Tryptophan | 0.114mg | 0.116mg | 0% |
| Threonine | 0.268mg | 0.267mg | 0% |
| Isoleucine | 0.369mg | 0.371mg | 0% |
| Leucine | 0.684mg | 0.692mg | 0% |
| Lysine | 0.204mg | 0.193mg | 0% |
| Methionine | 0.176mg | 0.176mg | 0% |
| Phenylalanine | 0.486mg | 0.494mg | 0% |
| Valine | 0.417mg | 0.42mg | 0% |
| Histidine | 0.209mg | 0.213mg | 0% |
| Omega-3 - DHA | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more WaterWater | +569.8% |
| Contains more OtherOther | +233.3% |
| Contains more CarbsCarbs | +44.6% |
~equal in
Protein
~10g
~equal in
Fats
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.263 g
Monounsaturated fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.61 g
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
| Contains more Mono. FatMonounsaturated fat | +53.5% |
| Contains less Sat. FatSaturated fat | -14.1% |
~equal in
Polyunsaturated fat
~0.603g
