Matzo vs. Crouton — In-Depth Nutrition Comparison

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How are matzo and crouton different?

Matzo is higher in vitamin B6 and manganese; however, crouton is richer in folate, vitamin B1, iron, copper, vitamin B3, and fiber.
Daily need coverage for sodium for crouton is 30% higher.
Matzo contains 4 times more vitamin B6 than crouton. While matzo contains 0.115mg of vitamin B6, crouton contains only 0.026mg.
Matzo has less saturated fat.

Crackers, matzo, plain and Croutons, plain are the varieties used in this article.

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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

Crouton

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+30%

Contains more MagnesiumMagnesium	+24%
Contains more CalciumCalcium	+484.6%
Contains more PotassiumPotassium	+10.7%
Contains more IronIron	+29.1%
Contains more CopperCopper	+171.7%
Contains more ZincZinc	+30.9%
Contains more PhosphorusPhosphorus	+29.2%

~equal in Selenium ~37.5µg

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

Crouton

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+342.3%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+61%
Contains more Vitamin B3Vitamin B3	+39.7%
Contains more FolateFolate	+676.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.272mg

~equal in Vitamin B5 ~0.429mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	0mg	698mg	30%
Folate	17µg	132µg	29%
Vitamin B1	0.387mg	0.623mg	20%
Iron	3.16mg	4.08mg	12%
Copper	0.06mg	0.163mg	11%
Vitamin B3	3.892mg	5.439mg	10%
Fats	1.4g	6.6g	8%
Fiber	3g	5.1g	8%
Manganese	0.65mg	0.5mg	7%
Vitamin B6	0.115mg	0.026mg	7%
Monounsaturated fat	0.127g	3.059g	7%
Calcium	13mg	76mg	6%
Saturated fat	0.226g	1.51g	6%
Protein	10g	11.9g	4%
Phosphorus	89mg	115mg	4%
Polyunsaturated fat	0.603g	1.273g	4%
Carbs	83.7g	73.5g	3%
Zinc	0.68mg	0.89mg	2%
Choline	10.8mg		2%
Calories	395kcal	407kcal	1%
Magnesium	25mg	31mg	1%
Selenium	36.9µg	37.5µg	1%
Vitamin B2	0.291mg	0.272mg	1%
Protein per 100 calories	2.5g	2.9g	N/A
Calories per 10 g protein	395kcal	342kcal	N/A
Weight per 100 calories	25g	25g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.9	N/A
Net carbs	80.7g	68.4g	N/A
Potassium	112mg	124mg	0%
Sugar	0.29g		N/A
Vitamin E	0.06mg		0%
Vitamin B5	0.443mg	0.429mg	0%
Vitamin K	0.3µg		0%
Tryptophan	0.116mg	0.14mg	0%
Threonine	0.267mg	0.337mg	0%
Isoleucine	0.371mg	0.456mg	0%
Leucine	0.692mg	0.832mg	0%
Lysine	0.193mg	0.278mg	0%
Methionine	0.176mg	0.211mg	0%
Phenylalanine	0.494mg	0.586mg	0%
Valine	0.42mg	0.514mg	0%
Histidine	0.213mg	0.255mg	0%