Almonds vs. Kit Kat — In-Depth Nutrition Comparison
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Significant differences between almonds and kit Kat
- The amount of vitamin E, manganese, copper, vitamin B2, magnesium, phosphorus, fiber, iron, and zinc in almonds is higher than in kit Kat.
- Almonds cover your daily vitamin E needs 169% more than kit Kat.
- Kit Kat has 35 times less zinc than almonds. Almonds have 3.12mg of zinc, while kit Kat has 0.09mg.
- Almonds contain less saturated fat.
- Kit Kat has a higher glycemic index. The glycemic index of kit Kat is 50, while the glycemic index of almonds is 0.
Specific food types used in this comparison are Nuts, almonds and Candies, KIT KAT Wafer Bar.
Infographic
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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.
| Contains more MagnesiumMagnesium | +629.7% |
| Contains more CalciumCalcium | +115.2% |
| Contains more PotassiumPotassium | +217.3% |
| Contains more IronIron | +271% |
| Contains more CopperCopper | +368.6% |
| Contains more ZincZinc | +3366.7% |
| Contains more PhosphorusPhosphorus | +256.3% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +2079% |
| Contains more SeleniumSelenium | +22% |
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.
| Contains more Vitamin EVitamin E | +7438.2% |
| Contains more Vitamin B1Vitamin B1 | +75.2% |
| Contains more Vitamin B2Vitamin B2 | +441.9% |
| Contains more Vitamin B3Vitamin B3 | +623.6% |
| Contains more Vitamin B6Vitamin B6 | +585% |
| Contains more FolateFolate | +214.3% |
| Contains more CholineCholine | +68.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +35.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 0.34mg | 169% |
| Manganese | 2.179mg | 0.1mg | 90% |
| Copper | 1.031mg | 0.22mg | 90% |
| Polyunsaturated fat | 12.329g | 0.895g | 76% |
| Vitamin B2 | 1.138mg | 0.21mg | 71% |
| Saturated fat | 3.802g | 17.953g | 64% |
| Monounsaturated fat | 31.551g | 5.844g | 64% |
| Magnesium | 270mg | 37mg | 55% |
| Phosphorus | 481mg | 135mg | 49% |
| Fiber | 12.5g | 1g | 46% |
| Fats | 49.93g | 25.99g | 37% |
| Iron | 3.71mg | 1mg | 34% |
| Protein | 21.15g | 6.51g | 29% |
| Zinc | 3.12mg | 0.09mg | 28% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Vitamin B3 | 3.618mg | 0.5mg | 19% |
| Potassium | 733mg | 231mg | 15% |
| Calcium | 269mg | 125mg | 14% |
| Carbs | 21.55g | 64.59g | 14% |
| Vitamin B6 | 0.137mg | 0.02mg | 9% |
| Folate | 44µg | 14µg | 8% |
| Vitamin B1 | 0.205mg | 0.117mg | 7% |
| Vitamin K | 0µg | 5.2µg | 4% |
| Starch | 0.72g | 10.6g | 4% |
| Choline | 52.1mg | 31mg | 4% |
| Cholesterol | 0mg | 11mg | 4% |
| Caffeine | 0mg | 14mg | 4% |
| Calories | 579kcal | 518kcal | 3% |
| Vitamin B5 | 0.471mg | 0.64mg | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Sodium | 1mg | 54mg | 2% |
| Selenium | 4.1µg | 5µg | 2% |
| Net carbs | 9.05g | 63.59g | N/A |
| Sugar | 4.35g | 48.68g | N/A |
| Trans fat | 0.015g | 0.099g | N/A |
| Tryptophan | 0.211mg | 0.09mg | 0% |
| Threonine | 0.601mg | 0.19mg | 0% |
| Isoleucine | 0.751mg | 0.28mg | 0% |
| Leucine | 1.473mg | 0.52mg | 0% |
| Lysine | 0.568mg | 0.28mg | 0% |
| Methionine | 0.157mg | 0.16mg | 0% |
| Phenylalanine | 1.132mg | 0.27mg | 0% |
| Valine | 0.855mg | 0.36mg | 0% |
| Histidine | 0.539mg | 0.11mg | 0% |
| Fructose | 0.11g | 0.2g | 0% |
| Omega-3 - ALA | 0.003g | 0.075g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +224.9% |
| Contains more FatsFats | +92.1% |
| Contains more WaterWater | +170.6% |
| Contains more OtherOther | +131.3% |
| Contains more CarbsCarbs | +199.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.8% |
| Contains more Mono. FatMonounsaturated fat | +439.9% |
| Contains more Poly. FatPolyunsaturated fat | +1277.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +1372.2% |
| Contains more SucroseSucrose | +913.7% |
| Contains more FructoseFructose | +81.8% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +75% |
~equal in
Glucose
~0.16g
