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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.

Infographic

Dates vs Kit Kat infographic
Infographic link

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.
Dates
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 38% 20% 38% 73% 2.5% 58% 7% 13% 27%
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%
~equal in Iron ~1mg
~equal in Copper ~0.22mg

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.
Dates
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.64mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
3
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
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
Dates
3
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g
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 ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Kit Kat
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Kit Kat 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?

ok
ok
is better in case of low diet
Dates Kit Kat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Dates
20%
Kit Kat
Minerals Daily Need Coverage Score
29%
Dates
30%
Kit Kat

Comparison summary

Which food is lower in Sugar?
Kit Kat
Kit Kat is lower in Sugar (difference - 14.67g)
Which food is richer in vitamins?
Kit Kat
Kit Kat is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 17.921g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 8)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is richer in minerals?
?
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.