Yogurt vs. Matzo — In-Depth Nutrition Comparison
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Summary of differences between Yogurt and Matzo
- Yogurt has more Vitamin B12, Calcium, and Phosphorus, however, Matzo is higher in Selenium, Iron, Vitamin B1, Manganese, Vitamin B3, and Fiber.
- Matzo covers your daily need of Selenium 49% more than Yogurt.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat 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
+746.2%
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Phosphorus
+51.7%
Contains
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Potassium
+25.9%
Contains
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Iron
+4414.3%
Contains
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Magnesium
+127.3%
Contains
less
Sodium
-100%
Contains
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Zinc
+30.8%
Contains
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Copper
+252.9%
Contains
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Manganese
+7122.2%
Contains
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Selenium
+280.4%
Contains
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Calcium
+746.2%
Contains
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Phosphorus
+51.7%
Contains
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Potassium
+25.9%
Contains
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Iron
+4414.3%
Contains
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Magnesium
+127.3%
Contains
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Sodium
-100%
Contains
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Zinc
+30.8%
Contains
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Copper
+252.9%
Contains
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Manganese
+7122.2%
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Selenium
+280.4%
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.
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Contains
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Vitamin A
+∞%
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Vitamin B12
+∞%
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Vitamin E
+500%
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Vitamin B1
+1582.6%
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Vitamin B3
+1771.2%
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Vitamin B5
+33.8%
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Vitamin B6
+82.5%
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Folate
+142.9%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.291
Contains
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Vitamin A
+∞%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin E
+500%
Contains
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Vitamin B1
+1582.6%
Contains
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Vitamin B3
+1771.2%
Contains
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Vitamin B5
+33.8%
Contains
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Vitamin B6
+82.5%
Contains
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Folate
+142.9%
Contains
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Vitamin K
+∞%
Equal in Vitamin B2 - 0.291
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1879.1%
Contains
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Other
+20%
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Fats
+259%
Contains
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Carbs
+2225%
Equal in Protein - 10
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Water
+1879.1%
Contains
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Other
+20%
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Fats
+259%
Contains
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Carbs
+2225%
Equal in Protein - 10
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-48.2%
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Monounsaturated Fat
+139.6%
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Polyunsaturated fat
+4925%
Contains
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Saturated Fat
-48.2%
Contains
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Monounsaturated Fat
+139.6%
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Polyunsaturated fat
+4925%
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 Saturated Fat |
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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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.6g | 80.7g |
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| Protein | 10.19g | 10g |
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| Fats | 0.39g | 1.4g |
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| Carbs | 3.6g | 83.7g |
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| Calories | 59kcal | 395kcal |
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| Sugar | 3.24g | 0.29g |
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| Fiber | 0g | 3g |
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| Calcium | 110mg | 13mg |
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| Iron | 0.07mg | 3.16mg |
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| Magnesium | 11mg | 25mg |
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| Phosphorus | 135mg | 89mg |
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| Potassium | 141mg | 112mg |
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| Sodium | 36mg | 0mg |
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| Zinc | 0.52mg | 0.68mg |
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| Copper | 0.017mg | 0.06mg |
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| Manganese | 0.009mg | 0.65mg |
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| Selenium | 9.7µg | 36.9µg |
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| Vitamin A | 4IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.01mg | 0.06mg |
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| Vitamin B1 | 0.023mg | 0.387mg |
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| Vitamin B2 | 0.278mg | 0.291mg |
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| Vitamin B3 | 0.208mg | 3.892mg |
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| Vitamin B5 | 0.331mg | 0.443mg |
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| Vitamin B6 | 0.063mg | 0.115mg |
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| Folate | 7µg | 17µg |
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| Vitamin B12 | 0.75µg | 0µg |
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| Vitamin K | 0µg | 0.3µg |
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| Tryptophan | 0.116mg |
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| Threonine | 0.267mg |
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| Isoleucine | 0.371mg |
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| Leucine | 0.692mg |
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| Lysine | 0.193mg |
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| Methionine | 0.176mg |
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| Phenylalanine | 0.494mg |
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| Valine | 0.42mg |
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| Histidine | 0.213mg |
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| Cholesterol | 5mg | 0mg |
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| Trans Fat | 0.006g |
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| Saturated Fat | 0.117g | 0.226g |
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| Monounsaturated Fat | 0.053g | 0.127g |
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| Polyunsaturated fat | 0.012g | 0.603g |
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| Omega-6 - Linoleic acid | 0.01g |
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| Omega-3 - ALA | 0.001g |
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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
17%
25%
Minerals Daily Need Coverage Score
19%
51%
Comparison summary
Which food is lower in Saturated Fat?
Yogurt is lower in Saturated Fat (difference - 0.109g)
Which food is lower in Sugar?
Matzo is lower in Sugar (difference - 2.95g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Matzo is lower in Cholesterol (difference - 5mg)
Which food is lower in glycemic index?
Matzo is lower in glycemic index (difference - 19)
Which food is cheaper?
Matzo is cheaper (difference - $2.6)
Which food is richer in vitamins?
Matzo is relatively richer in vitamins
Which food is richer in minerals?
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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.