Dates vs. Kit Kat — In-Depth Nutrition Comparison
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What are the main differences between dates and kit Kat?
- Dates are richer in fiber, potassium, vitamin B6, and manganese, while kit Kat is higher in vitamin B12, vitamin B2, phosphorus, calcium, and vitamin B1.
- Kit Kat's daily need coverage for saturated fat is 90% higher.
- Kit Kat has 8 times less vitamin B6 than dates. Dates have 0.165mg of vitamin B6, while kit Kat has 0.02mg.
- Dates are lower in saturated fat.
We used Dates, deglet noor and Candies, KIT KAT Wafer Bar types in this comparison.
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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 | +16.2% |
| Contains more PotassiumPotassium | +184% |
| Contains more ZincZinc | +222.2% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +162% |
| Contains more CalciumCalcium | +220.5% |
| Contains more PhosphorusPhosphorus | +117.7% |
| Contains more SeleniumSelenium | +66.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +154.8% |
| Contains more Vitamin B6Vitamin B6 | +725% |
| Contains more FolateFolate | +35.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +580% |
| Contains more Vitamin B1Vitamin B1 | +125% |
| Contains more Vitamin B2Vitamin B2 | +218.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +92.6% |
| Contains more CholineCholine | +392.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +16.2% |
| Contains more WaterWater | +1159.5% |
| Contains more OtherOther | +25% |
| Contains more ProteinProtein | +165.7% |
| Contains more FatsFats | +6564.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +16133.3% |
| Contains more Poly. FatPolyunsaturated fat | +4610.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +12318.8% |
| Contains more FructoseFructose | +9680% |
| Contains more MaltoseMaltose | +71.4% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +68% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.032g | 17.953g | 81% |
| Fats | 0.39g | 25.99g | 39% |
| Fiber | 8g | 1g | 28% |
| Fructose | 19.56g | 0.2g | 24% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Monounsaturated fat | 0.036g | 5.844g | 15% |
| Potassium | 656mg | 231mg | 13% |
| Calories | 282kcal | 518kcal | 12% |
| Vitamin B6 | 0.165mg | 0.02mg | 11% |
| Vitamin B2 | 0.066mg | 0.21mg | 11% |
| Phosphorus | 62mg | 135mg | 10% |
| Calcium | 39mg | 125mg | 9% |
| Protein | 2.45g | 6.51g | 8% |
| Manganese | 0.262mg | 0.1mg | 7% |
| Polyunsaturated fat | 0.019g | 0.895g | 6% |
| Vitamin B1 | 0.052mg | 0.117mg | 5% |
| Vitamin B3 | 1.274mg | 0.5mg | 5% |
| Choline | 6.3mg | 31mg | 4% |
| Starch | 10.6g | 4% | |
| Caffeine | 0mg | 14mg | 4% |
| Cholesterol | 0mg | 11mg | 4% |
| Selenium | 3µg | 5µg | 4% |
| Carbs | 75.03g | 64.59g | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Vitamin K | 2.7µg | 5.2µg | 2% |
| Vitamin E | 0.05mg | 0.34mg | 2% |
| Sodium | 2mg | 54mg | 2% |
| Zinc | 0.29mg | 0.09mg | 2% |
| Copper | 0.206mg | 0.22mg | 2% |
| Vitamin B5 | 0.589mg | 0.64mg | 1% |
| Magnesium | 43mg | 37mg | 1% |
| Folate | 19µg | 14µg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 67.03g | 63.59g | N/A |
| Iron | 1.02mg | 1mg | 0% |
| Sugar | 63.35g | 48.68g | N/A |
| Trans fat | 0g | 0.099g | N/A |
| Tryptophan | 0.012mg | 0.09mg | 0% |
| Threonine | 0.043mg | 0.19mg | 0% |
| Isoleucine | 0.049mg | 0.28mg | 0% |
| Leucine | 0.084mg | 0.52mg | 0% |
| Lysine | 0.066mg | 0.28mg | 0% |
| Methionine | 0.022mg | 0.16mg | 0% |
| Phenylalanine | 0.05mg | 0.27mg | 0% |
| Valine | 0.071mg | 0.36mg | 0% |
| Histidine | 0.032mg | 0.11mg | 0% |
| Omega-3 - ALA | 0.075g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
20%
Minerals Daily Need Coverage Score
29%
30%
Comparison summary
Which food is lower in Sugar?
Kit Kat is lower in Sugar (difference - 14.67g)
Which food is richer in vitamins?
Kit Kat is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Dates contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 17.921g)
Which food is lower in glycemic index?
Dates is lower in glycemic index (difference - 8)
Which food is cheaper?
Dates is cheaper (difference - $1)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.