Egg white vs. Kit Kat — In-Depth Nutrition Comparison
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Summary of differences between egg whites and kit Kat
- Egg whites have more selenium and vitamin B2; however, kit Kat is higher in copper, vitamin B1,2, phosphorus, calcium, iron, vitamin B1, and vitamin B5.
- Kit Kat covers your daily need for saturated fat, 90% more than egg whites.
- Egg whites have 4 times more selenium than kit Kat. While egg whites have 20µg of selenium, kit Kat has only 5µg.
- The glycemic index of kit Kat is higher.
These are the specific foods used in this comparison Egg, white, raw, fresh 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 SeleniumSelenium | +300% |
| Contains more MagnesiumMagnesium | +236.4% |
| Contains more CalciumCalcium | +1685.7% |
| Contains more PotassiumPotassium | +41.7% |
| Contains more IronIron | +1150% |
| Contains more CopperCopper | +856.5% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +800% |
| Contains less SodiumSodium | -67.5% |
| Contains more ManganeseManganese | +809.1% |
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 B2Vitamin B2 | +109% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2825% |
| Contains more Vitamin B3Vitamin B3 | +376.2% |
| Contains more Vitamin B5Vitamin B5 | +236.8% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin B12Vitamin B12 | +522.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +2718.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.4% |
| Contains more WaterWater | +5272.4% |
| Contains more FatsFats | +15188.2% |
| Contains more CarbsCarbs | +8747.9% |
| Contains more OtherOther | +103.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +112.5% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +57100% |
| Contains more FructoseFructose | +185.7% |
| Contains more LactoseLactose | +11628.6% |
~equal in
Maltose
~0.07g
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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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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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0g | 17.953g | 82% |
| Fats | 0.17g | 25.99g | 40% |
| Selenium | 20µg | 5µg | 27% |
| Calories | 52kcal | 518kcal | 23% |
| Copper | 0.023mg | 0.22mg | 22% |
| Carbs | 0.73g | 64.59g | 21% |
| Vitamin B12 | 0.09µg | 0.56µg | 20% |
| Vitamin B2 | 0.439mg | 0.21mg | 18% |
| Phosphorus | 15mg | 135mg | 17% |
| Monounsaturated fat | 0g | 5.844g | 15% |
| Calcium | 7mg | 125mg | 12% |
| Iron | 0.08mg | 1mg | 12% |
| Vitamin B1 | 0.004mg | 0.117mg | 9% |
| Protein | 10.9g | 6.51g | 9% |
| Vitamin B5 | 0.19mg | 0.64mg | 9% |
| Polyunsaturated fat | 0g | 0.895g | 6% |
| Magnesium | 11mg | 37mg | 6% |
| Sodium | 166mg | 54mg | 5% |
| Choline | 1.1mg | 31mg | 5% |
| Fiber | 0g | 1g | 4% |
| Vitamin K | 0µg | 5.2µg | 4% |
| Starch | 10.6g | 4% | |
| Cholesterol | 0mg | 11mg | 4% |
| Manganese | 0.011mg | 0.1mg | 4% |
| Caffeine | 0mg | 14mg | 4% |
| Folate | 4µg | 14µg | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Vitamin B3 | 0.105mg | 0.5mg | 2% |
| Vitamin E | 0mg | 0.34mg | 2% |
| Potassium | 163mg | 231mg | 2% |
| Vitamin B6 | 0.005mg | 0.02mg | 1% |
| Zinc | 0.03mg | 0.09mg | 1% |
| Net carbs | 0.73g | 63.59g | N/A |
| Sugar | 0.71g | 48.68g | N/A |
| Trans fat | 0.099g | N/A | |
| Tryptophan | 0.125mg | 0.09mg | 0% |
| Threonine | 0.449mg | 0.19mg | 0% |
| Isoleucine | 0.661mg | 0.28mg | 0% |
| Leucine | 1.016mg | 0.52mg | 0% |
| Lysine | 0.806mg | 0.28mg | 0% |
| Methionine | 0.399mg | 0.16mg | 0% |
| Phenylalanine | 0.686mg | 0.27mg | 0% |
| Valine | 0.809mg | 0.36mg | 0% |
| Histidine | 0.29mg | 0.11mg | 0% |
| Fructose | 0.07g | 0.2g | 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
10%
20%
Minerals Daily Need Coverage Score
17%
30%
Comparison summary
Which food is richer in minerals?
Kit Kat is relatively richer in minerals
Which food contains less Sodium?
Kit Kat contains less Sodium (difference - 112mg)
Which food is richer in vitamins?
Kit Kat is relatively richer in vitamins
Which food is lower in Cholesterol?
Egg white is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 47.97g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 17.953g)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 50)
Which food is cheaper?
Egg white is cheaper (difference - $2)