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English muffin vs. Kit Kat — In-Depth Nutrition Comparison

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How are English muffins and kit Kat different?

  • English muffins have more manganese, fiber, vitamin B3, folate, and zinc; however, kit Kat is richer in vitamin B12, copper, and calcium.
  • Kit Kat covers your daily need for saturated fat, 88% more than English muffins.
  • English muffins have 9 times more sodium than kit Kat. English muffins have 464mg of sodium, while kit Kat has 54mg.
  • English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of kit Kat is 50.

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Candies, KIT KAT Wafer Bar types were used in this article.

Infographic

English muffin vs Kit Kat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 ZincZinc +677.8%
Contains more ManganeseManganese +257%
Contains more MagnesiumMagnesium +76.2%
Contains more CalciumCalcium +140.4%
Contains more PotassiumPotassium +76.3%
Contains more IronIron +12.4%
Contains more CopperCopper +70.5%
Contains less SodiumSodium -88.4%
~equal in Phosphorus ~135mg

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.
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B1Vitamin B1 +54.7%
Contains more Vitamin B3Vitamin B3 +213.2%
Contains more Vitamin B6Vitamin B6 +115%
Contains more FolateFolate +164.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B5Vitamin B5 +43.5%
Contains more Vitamin B12Vitamin B12 +1300%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 ProteinProtein +18.3%
Contains more WaterWater +2482.8%
Contains more OtherOther +87.5%
Contains more FatsFats +1343.9%
Contains more CarbsCarbs +40.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -98.6%
Contains more Mono. FatMonounsaturated fat +1835.1%
~equal in Polyunsaturated fat ~0.895g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Kit Kat DV% diff.
Saturated fat 0.259g 17.953g 80%
Fats 1.8g 25.99g 37%
Vitamin B12 0.04µg 0.56µg 22%
Sodium 464mg 54mg 18%
Calories 235kcal 518kcal 14%
Monounsaturated fat 0.302g 5.844g 14%
Manganese 0.357mg 0.1mg 11%
Copper 0.129mg 0.22mg 10%
Selenium 5µg 9%
Calcium 52mg 125mg 7%
Fiber 2.7g 1g 7%
Vitamin B3 1.566mg 0.5mg 7%
Folate 37µg 14µg 6%
Choline 31mg 6%
Carbs 46g 64.59g 6%
Zinc 0.7mg 0.09mg 6%
Vitamin B1 0.181mg 0.117mg 5%
Vitamin B5 0.446mg 0.64mg 4%
Caffeine 14mg 4%
Vitamin K 5.2µg 4%
Vitamin B2 0.154mg 0.21mg 4%
Magnesium 21mg 37mg 4%
Starch 10.6g 4%
Cholesterol 0mg 11mg 4%
Potassium 131mg 231mg 3%
Vitamin A 0µg 24µg 3%
Vitamin E 0.34mg 2%
Protein 7.7g 6.51g 2%
Vitamin B6 0.043mg 0.02mg 2%
Iron 0.89mg 1mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 63.59g N/A
Sugar 48.68g N/A
Phosphorus 133mg 135mg 0%
Trans fat 0.099g N/A
Polyunsaturated fat 0.888g 0.895g 0%
Tryptophan 0.092mg 0.09mg 0%
Threonine 0.242mg 0.19mg 0%
Isoleucine 0.315mg 0.28mg 0%
Leucine 0.553mg 0.52mg 0%
Lysine 0.241mg 0.28mg 0%
Methionine 0.139mg 0.16mg 0%
Phenylalanine 0.379mg 0.27mg 0%
Valine 0.353mg 0.36mg 0%
Histidine 0.17mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin 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
14%
English muffin
20%
Kit Kat
Minerals Daily Need Coverage Score
30%
English muffin
30%
Kit Kat

Comparison summary

Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 410mg)
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 17.694g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $3)
Which food is richer in vitamins?
?
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.