Rye bread vs. Matzo — In-Depth Nutrition Comparison

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What are the differences between rye bread and matzo?

Rye bread is higher in folate, copper, fiber, manganese, calcium, and phosphorus, yet matzo is higher in selenium.
Rye bread's daily need coverage for sodium is 26% more.
Rye bread has 6 times more folate than matzo. While rye bread has 110µg of folate, matzo has only 17µg.
The amount of sodium in matzo is lower.

We used Bread, rye and Crackers, matzo, plain types 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.

Rye bread

Matzo

Contains more MagnesiumMagnesium	+60%
Contains more CalciumCalcium	+461.5%
Contains more PotassiumPotassium	+48.2%
Contains more CopperCopper	+210%
Contains more ZincZinc	+67.6%
Contains more PhosphorusPhosphorus	+40.4%
Contains more ManganeseManganese	+26.8%

Contains more IronIron	+11.7%
Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+19.4%

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.

Rye bread

Matzo

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+450%
Contains more Vitamin B1Vitamin B1	+12.1%
Contains more Vitamin B2Vitamin B2	+15.1%
Contains more Vitamin KVitamin K	+300%
Contains more FolateFolate	+547.1%

Contains more Vitamin B6Vitamin B6

+53.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B3 ~3.892mg

~equal in Vitamin B5 ~0.443mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	603mg	0mg	26%
Folate	110µg	17µg	23%
Copper	0.186mg	0.06mg	14%
Carbs	48.3g	83.7g	12%
Fiber	5.8g	3g	11%
Selenium	30.9µg	36.9µg	11%
Manganese	0.824mg	0.65mg	8%
Calories	259kcal	395kcal	7%
Calcium	73mg	13mg	6%
Phosphorus	125mg	89mg	5%
Magnesium	40mg	25mg	4%
Iron	2.83mg	3.16mg	4%
Zinc	1.14mg	0.68mg	4%
Vitamin B1	0.434mg	0.387mg	4%
Protein	8.5g	10g	3%
Fats	3.3g	1.4g	3%
Vitamin B2	0.335mg	0.291mg	3%
Vitamin B6	0.075mg	0.115mg	3%
Monounsaturated fat	1.311g	0.127g	3%
Potassium	166mg	112mg	2%
Vitamin E	0.33mg	0.06mg	2%
Saturated fat	0.626g	0.226g	2%
Vitamin B3	3.805mg	3.892mg	1%
Vitamin K	1.2µg	0.3µg	1%
Choline	14.6mg	10.8mg	1%
Polyunsaturated fat	0.799g	0.603g	1%
Protein per 100 calories	3.3g	2.5g	N/A
Calories per 10 g protein	305kcal	395kcal	N/A
Weight per 100 calories	39g	25g	N/A
Unsaturated / Saturated Fat ratio	3.4	3.2	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	80.7g	N/A
Sugar	3.85g	0.29g	N/A
Vitamin B5	0.44mg	0.443mg	0%
Tryptophan	0.096mg	0.116mg	0%
Threonine	0.255mg	0.267mg	0%
Isoleucine	0.319mg	0.371mg	0%
Leucine	0.579mg	0.692mg	0%
Lysine	0.233mg	0.193mg	0%
Methionine	0.139mg	0.176mg	0%
Phenylalanine	0.411mg	0.494mg	0%
Valine	0.379mg	0.42mg	0%
Histidine	0.182mg	0.213mg	0%