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  6. Puff pastry vs. Matzo

Puff pastry vs. Matzo — In-Depth Nutrition Comparison

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How are puff pastry and matzo different?

  • Puff pastry is richer in fats, vitamin K, and folate, while matzo is higher in selenium, carbs, vitamin B5, vitamin B6, and iron.
  • Puff pastry covers your daily need for fats 57% more than matzo.

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

Infographic

Puff pastry vs Matzo infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Matzo
Matzo
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CopperCopper +91.7%
Contains more MagnesiumMagnesium +56.3%
Contains more CalciumCalcium +30%
Contains more PotassiumPotassium +80.6%
Contains more IronIron +21.5%
Contains more ZincZinc +25.9%
Contains more PhosphorusPhosphorus +48.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +31.3%
Contains more SeleniumSelenium +50.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 11% 81% 60% 71% 0% 4.4% 0% 41% 41%
Matzo
Matzo
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 97% 67% 73% 27% 27% 0% 0.75% 13%
Contains more Vitamin EVitamin E +816.7%
Contains more Vitamin KVitamin K +5333.3%
Contains more FolateFolate +223.5%
Contains more Vitamin B1Vitamin B1 +19.8%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +505.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~3.892mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Puff pastry Matzo DV% diff.
Polyunsaturated fat 22.228g 0.603g 144%
Fats 38.5g 1.4g 57%
Saturated fat 5.502g 0.226g 24%
Selenium 24.5µg 36.9µg 23%
Monounsaturated fat 8.828g 0.127g 22%
Carbs 45.7g 83.7g 13%
Vitamin K 16.3µg 0.3µg 13%
Sodium 253mg 0mg 11%
Folate 55µg 17µg 10%
Vitamin B5 0mg 0.443mg 9%
Calories 558kcal 395kcal 8%
Iron 2.6mg 3.16mg 7%
Manganese 0.495mg 0.65mg 7%
Vitamin B6 0.019mg 0.115mg 7%
Fiber 1.5g 3g 6%
Copper 0.115mg 0.06mg 6%
Protein 7.4g 10g 5%
Vitamin B1 0.323mg 0.387mg 5%
Phosphorus 60mg 89mg 4%
Vitamin E 0.55mg 0.06mg 3%
Vitamin B2 0.258mg 0.291mg 3%
Magnesium 16mg 25mg 2%
Potassium 62mg 112mg 1%
Zinc 0.54mg 0.68mg 1%
Vitamin B3 3.8mg 3.892mg 1%
Choline 6.2mg 10.8mg 1%
Protein per 100 calories 1.3g 2.5g N/A
Calories per 10 g protein 754kcal 395kcal N/A
Weight per 100 calories 18g 25g N/A
Unsaturated / Saturated Fat ratio 5.6 3.2 N/A
Net carbs 44.2g 80.7g N/A
Calcium 10mg 13mg 0%
Sugar 0.75g 0.29g N/A
Tryptophan 0.086mg 0.116mg 0%
Threonine 0.198mg 0.267mg 0%
Isoleucine 0.275mg 0.371mg 0%
Leucine 0.514mg 0.692mg 0%
Lysine 0.144mg 0.193mg 0%
Methionine 0.131mg 0.176mg 0%
Phenylalanine 0.367mg 0.494mg 0%
Valine 0.312mg 0.42mg 0%
Histidine 0.158mg 0.213mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Matzo
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +2650%
Contains more WaterWater +72.1%
Contains more ProteinProtein +35.1%
Contains more CarbsCarbs +83.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Matzo
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +6851.2%
Contains more Poly. FatPolyunsaturated fat +3586.2%
Contains less Sat. FatSaturated fat -95.9%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.