Zwieback vs. Matzo — In-Depth Nutrition Comparison
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The main differences between zwieback and matzo
- Zwieback is richer in folate, vitamin E, copper, and vitamin C, yet matzo is richer in iron, vitamin B3, vitamin B1, and selenium.
- Daily need coverage for iron for matzo is 32% higher.
Food types used in this article are Zwieback 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 | +53.8% |
| Contains more PotassiumPotassium | +172.3% |
| Contains more CopperCopper | +141.7% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more IronIron | +426.7% |
| Contains more ZincZinc | +25.9% |
| Contains more PhosphorusPhosphorus | +61.8% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +28.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3966.7% |
| Contains more Vitamin B5Vitamin B5 | +21.2% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +411.8% |
| Contains more Vitamin B1Vitamin B1 | +86.1% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B3Vitamin B3 | +195.1% |
| Contains more Vitamin B6Vitamin B6 | +40.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.6mg | 3.16mg | 32% |
| Manganese | 0.65mg | 28% | |
| Folate | 87µg | 17µg | 18% |
| Vitamin E | 2.44mg | 0.06mg | 16% |
| Vitamin B3 | 1.319mg | 3.892mg | 16% |
| Selenium | 28.7µg | 36.9µg | 15% |
| Vitamin B1 | 0.208mg | 0.387mg | 15% |
| Fats | 9.7g | 1.4g | 13% |
| Sodium | 227mg | 0mg | 10% |
| Saturated fat | 2.525g | 0.226g | 10% |
| Monounsaturated fat | 4.244g | 0.127g | 10% |
| Polyunsaturated fat | 2.073g | 0.603g | 10% |
| Copper | 0.145mg | 0.06mg | 9% |
| Vitamin C | 5.3mg | 0mg | 6% |
| Potassium | 305mg | 112mg | 6% |
| Phosphorus | 55mg | 89mg | 5% |
| Vitamin B2 | 0.239mg | 0.291mg | 4% |
| Carbs | 74.2g | 83.7g | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Magnesium | 14mg | 25mg | 3% |
| Vitamin B6 | 0.082mg | 0.115mg | 3% |
| Calories | 426kcal | 395kcal | 2% |
| Fiber | 2.5g | 3g | 2% |
| Vitamin A | 16µg | 0µg | 2% |
| Vitamin B5 | 0.537mg | 0.443mg | 2% |
| Calcium | 20mg | 13mg | 1% |
| Zinc | 0.54mg | 0.68mg | 1% |
| Vitamin K | 0.9µg | 0.3µg | 1% |
| Protein | 10.1g | 10g | 0% |
| Net carbs | 71.7g | 80.7g | N/A |
| Sugar | 12.5g | 0.29g | N/A |
| Trans fat | 0.012g | N/A | |
| Choline | 10.7mg | 10.8mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +592.9% |
| Contains more OtherOther | +150% |
| Contains more CarbsCarbs | +12.8% |
~equal in
Protein
~10g
~equal in
Water
~4.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3241.7% |
| Contains more Poly. FatPolyunsaturated fat | +243.8% |
| Contains less Sat. FatSaturated fat | -91% |
