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 for 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 more CalciumCalcium | +746.2% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more PhosphorusPhosphorus | +51.7% |
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more IronIron | +4414.3% |
| Contains more CopperCopper | +252.9% |
| Contains more ZincZinc | +30.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +7122.2% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +39.8% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +1582.6% |
| Contains more Vitamin B3Vitamin B3 | +1771.2% |
| Contains more Vitamin B5Vitamin B5 | +33.8% |
| Contains more Vitamin B6Vitamin B6 | +82.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +142.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 9.7µg | 36.9µg | 49% |
| Iron | 0.07mg | 3.16mg | 39% |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Vitamin B1 | 0.023mg | 0.387mg | 30% |
| Manganese | 0.009mg | 0.65mg | 28% |
| Carbs | 3.6g | 83.7g | 27% |
| Vitamin B3 | 0.208mg | 3.892mg | 23% |
| Calories | 59kcal | 395kcal | 17% |
| Fiber | 0g | 3g | 12% |
| Calcium | 110mg | 13mg | 10% |
| Phosphorus | 135mg | 89mg | 7% |
| Copper | 0.017mg | 0.06mg | 5% |
| Polyunsaturated fat | 0.012g | 0.603g | 4% |
| Vitamin B6 | 0.063mg | 0.115mg | 4% |
| Folate | 7µg | 17µg | 3% |
| Magnesium | 11mg | 25mg | 3% |
| Cholesterol | 5mg | 0mg | 2% |
| Vitamin B5 | 0.331mg | 0.443mg | 2% |
| Sodium | 36mg | 0mg | 2% |
| Fats | 0.39g | 1.4g | 2% |
| Choline | 15.1mg | 10.8mg | 1% |
| Vitamin B2 | 0.278mg | 0.291mg | 1% |
| Zinc | 0.52mg | 0.68mg | 1% |
| Potassium | 141mg | 112mg | 1% |
| Protein | 10.19g | 10g | 0% |
| Net carbs | 3.6g | 80.7g | N/A |
| Sugar | 3.24g | 0.29g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Vitamin E | 0.01mg | 0.06mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Trans fat | 0.006g | N/A | |
| Saturated fat | 0.117g | 0.226g | 0% |
| Monounsaturated fat | 0.053g | 0.127g | 0% |
| Tryptophan | 0.116mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.371mg | 0% | |
| Leucine | 0.692mg | 0% | |
| Lysine | 0.193mg | 0% | |
| Methionine | 0.176mg | 0% | |
| Phenylalanine | 0.494mg | 0% | |
| Valine | 0.42mg | 0% | |
| Histidine | 0.213mg | 0% | |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1879.1% |
| Contains more OtherOther | +20% |
| Contains more FatsFats | +259% |
| Contains more CarbsCarbs | +2225% |
~equal in
Protein
~10g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.2% |
| Contains more Mono. FatMonounsaturated fat | +139.6% |
| Contains more Poly. FatPolyunsaturated fat | +4925% |
