Matzo vs. Pastry — In-Depth Nutrition Comparison

Compare

The main differences between matzo and pastry

Matzo is richer in selenium, vitamin B5, iron, vitamin B6, and manganese, yet pastry is richer in folate, vitamin K, and copper.
Daily need coverage for saturated fat for pastry is 47% higher.
Matzo contains less saturated fat.

Food types used in this article are Crackers, matzo, plain and Puff pastry, frozen, ready-to-bake.

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.

Matzo

Pastry

Contains more MagnesiumMagnesium	+56.3%
Contains more CalciumCalcium	+30%
Contains more PotassiumPotassium	+83.6%
Contains more IronIron	+23.4%
Contains more ZincZinc	+28.3%
Contains more PhosphorusPhosphorus	+48.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+33.2%
Contains more SeleniumSelenium	+52.5%

Contains more CopperCopper

+90%

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

Pastry

Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+447.6%

Contains more Vitamin EVitamin E	+800%
Contains more Vitamin KVitamin K	+5266.7%
Contains more FolateFolate	+358.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.398mg

~equal in Vitamin B2 ~0.283mg

~equal in Vitamin B3 ~4.168mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	1.4g	38.1g	56%
Monounsaturated fat	0.127g	21.597g	54%
Saturated fat	0.226g	9.643g	43%
Polyunsaturated fat	0.603g	4.894g	29%
Selenium	36.9µg	24.2µg	23%
Folate	17µg	78µg	15%
Carbs	83.7g	45.1g	13%
Vitamin K	0.3µg	16.1µg	13%
Sodium	0mg	249mg	11%
Vitamin B5	0.443mg	0mg	9%
Calories	395kcal	551kcal	8%
Iron	3.16mg	2.56mg	8%
Manganese	0.65mg	0.488mg	7%
Vitamin B6	0.115mg	0.021mg	7%
Fiber	3g	1.5g	6%
Copper	0.06mg	0.114mg	6%
Protein	10g	7.3g	5%
Phosphorus	89mg	60mg	4%
Vitamin E	0.06mg	0.54mg	3%
Magnesium	25mg	16mg	2%
Potassium	112mg	61mg	2%
Vitamin B3	3.892mg	4.168mg	2%
Zinc	0.68mg	0.53mg	1%
Vitamin B1	0.387mg	0.398mg	1%
Vitamin B2	0.291mg	0.283mg	1%
Choline	10.8mg	6.4mg	1%
Protein per 100 calories	2.5g	1.3g	N/A
Calories per 10 g protein	395kcal	755kcal	N/A
Weight per 100 calories	25g	18g	N/A
Unsaturated / Saturated Fat ratio	3.2	2.7	N/A
Net carbs	80.7g	43.6g	N/A
Calcium	13mg	10mg	0%
Sugar	0.29g	0.74g	N/A
Tryptophan	0.116mg	0.085mg	0%
Threonine	0.267mg	0.196mg	0%
Isoleucine	0.371mg	0.272mg	0%
Leucine	0.692mg	0.508mg	0%
Lysine	0.193mg	0.142mg	0%
Methionine	0.176mg	0.129mg	0%
Phenylalanine	0.494mg	0.362mg	0%
Valine	0.42mg	0.308mg	0%
Histidine	0.213mg	0.156mg	0%