Wafer vs. Matzo — In-Depth Nutrition Comparison

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The main differences between wafer and matzo

Wafer is richer in copper, iron, folate, magnesium, and phosphorus, yet matzo is richer in selenium, vitamin B1, and vitamin B3.
Daily need coverage for selenium for matzo is 57% higher.

Food types used in this article are Cookies, chocolate wafers and Crackers, matzo, plain.

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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.

Wafer

Matzo

Contains more MagnesiumMagnesium	+112%
Contains more CalciumCalcium	+138.5%
Contains more PotassiumPotassium	+87.5%
Contains more IronIron	+26.9%
Contains more CopperCopper	+671.7%
Contains more ZincZinc	+60.3%
Contains more PhosphorusPhosphorus	+48.3%

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+547.4%

~equal in Manganese ~0.65mg

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.

Wafer

Matzo

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1100%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%
Contains more FolateFolate	+176.5%

Contains more Vitamin B1Vitamin B1	+90.6%
Contains more Vitamin B3Vitamin B3	+36.2%
Contains more Vitamin B5Vitamin B5	+16.3%
Contains more Vitamin B6Vitamin B6	+125.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.291mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	36.9µg	57%
Copper	0.463mg	0.06mg	45%
Sodium	580mg	0mg	25%
Polyunsaturated fat	4.153g	0.603g	24%
Fats	14.2g	1.4g	20%
Saturated fat	4.241g	0.226g	18%
Vitamin B1	0.203mg	0.387mg	15%
Monounsaturated fat	4.865g	0.127g	12%
Iron	4.01mg	3.16mg	11%
Folate	47µg	17µg	8%
Protein	6.6g	10g	7%
Magnesium	53mg	25mg	7%
Phosphorus	132mg	89mg	6%
Vitamin B3	2.858mg	3.892mg	6%
Vitamin B6	0.051mg	0.115mg	5%
Carbs	72.7g	83.7g	4%
Zinc	1.09mg	0.68mg	4%
Vitamin E	0.72mg	0.06mg	4%
Vitamin B12	0.09µg	0µg	4%
Potassium	210mg	112mg	3%
Caffeine	10mg	0mg	3%
Calories	433kcal	395kcal	2%
Calcium	31mg	13mg	2%
Fiber	3.4g	3g	2%
Manganese	0.696mg	0.65mg	2%
Vitamin B2	0.266mg	0.291mg	2%
Vitamin K	2.4µg	0.3µg	2%
Cholesterol	2mg	0mg	1%
Vitamin B5	0.381mg	0.443mg	1%
Choline	14.3mg	10.8mg	1%
Protein per 100 calories	1.5g	2.5g	N/A
Calories per 10 g protein	656kcal	395kcal	N/A
Weight per 100 calories	23g	25g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.2	N/A
Net carbs	69.3g	80.7g	N/A
Sugar	37.43g	0.29g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.096mg	0.116mg	0%
Threonine	0.22mg	0.267mg	0%
Isoleucine	0.261mg	0.371mg	0%
Leucine	0.447mg	0.692mg	0%
Lysine	0.281mg	0.193mg	0%
Methionine	0.105mg	0.176mg	0%
Phenylalanine	0.308mg	0.494mg	0%
Valine	0.323mg	0.42mg	0%
Histidine	0.128mg	0.213mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A