Matzo vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between matzo and crackers?

Matzo is richer in selenium, while crackers are higher in vitamin K, phosphorus, vitamin E, folate, vitamin B2, iron, and calcium.
Crackers' daily need coverage for vitamin K is 58% higher.
Crackers have 6 times less selenium than matzo. Matzo has 36.9µg of selenium, while crackers have 6.7µg.
Matzo is lower in saturated fat.

We used Crackers, matzo, plain and Crackers, standard snack-type, regular types in this comparison.

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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.

Matzo

Crackers

Contains more MagnesiumMagnesium	+38.9%
Contains more ZincZinc	+38.8%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+32.4%
Contains more SeleniumSelenium	+450.7%

Contains more CalciumCalcium	+823.1%
Contains more IronIron	+27.5%
Contains more CopperCopper	+73.3%
Contains more PhosphorusPhosphorus	+178.7%

~equal in Potassium ~118mg

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.

Matzo

Crackers

Contains more Vitamin B6Vitamin B6

+82.5%

Contains more Vitamin EVitamin E	+4950%
Contains more Vitamin B2Vitamin B2	+56.7%
Contains more Vitamin B3Vitamin B3	+11.8%
Contains more Vitamin KVitamin K	+23000%
Contains more FolateFolate	+441.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.416mg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.603g	13.137g	84%
Vitamin K	0.3µg	69.3µg	58%
Selenium	36.9µg	6.7µg	55%
Fats	1.4g	26.43g	39%
Sodium	0mg	726mg	32%
Saturated fat	0.226g	5.562g	24%
Phosphorus	89mg	248mg	23%
Starch		49.69g	20%
Vitamin E	0.06mg	3.03mg	20%
Folate	17µg	92µg	19%
Monounsaturated fat	0.127g	6.553g	16%
Vitamin B2	0.291mg	0.456mg	13%
Calcium	13mg	120mg	11%
Iron	3.16mg	4.03mg	11%
Protein	10g	6.64g	7%
Carbs	83.7g	61.3g	7%
Manganese	0.65mg	0.491mg	7%
Calories	395kcal	510kcal	6%
Copper	0.06mg	0.104mg	5%
Vitamin B6	0.115mg	0.063mg	4%
Fiber	3g	2.3g	3%
Vitamin B3	3.892mg	4.352mg	3%
Magnesium	25mg	18mg	2%
Zinc	0.68mg	0.49mg	2%
Vitamin B1	0.387mg	0.416mg	2%
Vitamin B5	0.443mg	0.417mg	1%
Protein per 100 calories	2.5g	1.3g	N/A
Calories per 10 g protein	395kcal	768kcal	N/A
Weight per 100 calories	25g	20g	N/A
Unsaturated / Saturated Fat ratio	3.2	3.5	N/A
Net carbs	80.7g	59g	N/A
Potassium	112mg	118mg	0%
Sugar	0.29g	8.18g	N/A
Trans fat		1.076g	N/A
Choline	10.8mg	9.6mg	0%
Tryptophan	0.116mg	0.084mg	0%
Threonine	0.267mg	0.193mg	0%
Isoleucine	0.371mg	0.246mg	0%
Leucine	0.692mg	0.471mg	0%
Lysine	0.193mg	0.103mg	0%
Methionine	0.176mg	0.112mg	0%
Phenylalanine	0.494mg	0.331mg	0%
Valine	0.42mg	0.294mg	0%
Histidine	0.213mg	0.145mg	0%
Fructose		0.29g	0%
Omega-3 - ALA		1.485g	N/A
Omega-6 - Gamma-linoleic acid		0.062g	N/A
Omega-6 - Eicosadienoic acid		0.009g	N/A
Omega-6 - Linoleic acid		11.48g	N/A