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  6. Zucchini vs. Matzo

Zucchini vs. Matzo — In-Depth Nutrition Comparison

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The main differences between Zucchini and Matzo

  • Zucchini is richer in Vitamin C, yet Matzo is richer in Selenium, Iron, Vitamin B1, Vitamin B3, Manganese, Vitamin B2, Fiber, and Phosphorus.
  • Daily need coverage for Selenium from Matzo is 67% higher.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Crackers, matzo, plain.

Infographic

Zucchini 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.
Zucchini
Zucchini
2
:
8
Matzo
Matzo
Contains more Calcium +23.1%
Contains more Potassium +133%
Contains more Iron +754.1%
Contains more Magnesium +38.9%
Contains more Phosphorus +134.2%
Contains less Sodium -100%
Contains more Zinc +112.5%
Contains more Copper +13.2%
Contains more Manganese +267.2%
Contains more Selenium +18350%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +23.1%
Contains more Potassium +133%
Contains more Iron +754.1%
Contains more Magnesium +38.9%
Contains more Phosphorus +134.2%
Contains less Sodium -100%
Contains more Zinc +112.5%
Contains more Copper +13.2%
Contains more Manganese +267.2%
Contains more Selenium +18350%

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.
Zucchini
Zucchini
6
:
4
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +41.7%
Contains more Folate +41.2%
Contains more Vitamin K +1333.3%
Contains more Vitamin B1 +760%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +763%
Contains more Vitamin B5 +117.2%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +100%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +41.7%
Contains more Folate +41.2%
Contains more Vitamin K +1333.3%
Contains more Vitamin B1 +760%
Contains more Vitamin B2 +209.6%
Contains more Vitamin B3 +763%
Contains more Vitamin B5 +117.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Matzo
Matzo
Contains more Water +2104.4%
Contains more Protein +726.4%
Contains more Fats +337.5%
Contains more Carbs +2591.3%
Equal in Other - 0.6
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Water +2104.4%
Contains more Protein +726.4%
Contains more Fats +337.5%
Contains more Carbs +2591.3%
Equal in Other - 0.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Matzo
Matzo
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +1054.5%
Contains more Polyunsaturated fat +562.6%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains less Saturated Fat -62.8%
Contains more Monounsaturated Fat +1054.5%
Contains more Polyunsaturated fat +562.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Matzo Opinion
Net carbs 2.11g 80.7g Matzo
Protein 1.21g 10g Matzo
Fats 0.32g 1.4g Matzo
Carbs 3.11g 83.7g Matzo
Calories 17kcal 395kcal Matzo
Fructose 1.38g Zucchini
Sugar 2.5g 0.29g Matzo
Fiber 1g 3g Matzo
Calcium 16mg 13mg Zucchini
Iron 0.37mg 3.16mg Matzo
Magnesium 18mg 25mg Matzo
Phosphorus 38mg 89mg Matzo
Potassium 261mg 112mg Zucchini
Sodium 8mg 0mg Matzo
Zinc 0.32mg 0.68mg Matzo
Copper 0.053mg 0.06mg Matzo
Manganese 0.177mg 0.65mg Matzo
Selenium 0.2µg 36.9µg Matzo
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.06mg Zucchini
Vitamin C 17.9mg 0mg Zucchini
Vitamin B1 0.045mg 0.387mg Matzo
Vitamin B2 0.094mg 0.291mg Matzo
Vitamin B3 0.451mg 3.892mg Matzo
Vitamin B5 0.204mg 0.443mg Matzo
Vitamin B6 0.163mg 0.115mg Zucchini
Folate 24µg 17µg Zucchini
Vitamin K 4.3µg 0.3µg Zucchini
Tryptophan 0.01mg 0.116mg Matzo
Threonine 0.029mg 0.267mg Matzo
Isoleucine 0.044mg 0.371mg Matzo
Leucine 0.071mg 0.692mg Matzo
Lysine 0.067mg 0.193mg Matzo
Methionine 0.018mg 0.176mg Matzo
Phenylalanine 0.043mg 0.494mg Matzo
Valine 0.054mg 0.42mg Matzo
Histidine 0.026mg 0.213mg Matzo
Saturated Fat 0.084g 0.226g Zucchini
Monounsaturated Fat 0.011g 0.127g Matzo
Polyunsaturated fat 0.091g 0.603g Matzo
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Zucchini
25%
Matzo
Minerals Daily Need Coverage Score
12%
Zucchini
51%
Matzo

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.142g)
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 - 8mg)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 15)
Which food is cheaper?
Matzo
Matzo is cheaper (difference - $0.4)
Which food is richer in minerals?
Matzo
Matzo is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.