Graham cracker vs. Kit Kat — In-Depth Nutrition Comparison
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Important differences between graham cracker and kit Kat
- Graham cracker has more manganese, iron, vitamin B3, folate, vitamin B1, vitamin B6, and fiber; however, kit Kat has more vitamin B12.
- Kit Kat's daily need coverage for saturated fat is 82% more.
- Graham cracker has 10 times more manganese than kit Kat. Graham cracker has 1.019mg of manganese, while kit Kat has 0.1mg.
- Kit Kat is lower in sodium.
- Graham cracker has a higher glycemic index than kit Kat.
The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Candies, KIT KAT Wafer Bar.
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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 IronIron | +278% |
| Contains more ZincZinc | +966.7% |
| Contains more PhosphorusPhosphorus | +37% |
| Contains more ManganeseManganese | +919% |
| Contains more SeleniumSelenium | +26% |
| Contains more CalciumCalcium | +62.3% |
| Contains more PotassiumPotassium | +35.9% |
| Contains more CopperCopper | +29.4% |
| Contains less SodiumSodium | -88.2% |
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 | +344.1% |
| Contains more Vitamin B1Vitamin B1 | +126.5% |
| Contains more Vitamin B2Vitamin B2 | +51% |
| Contains more Vitamin B3Vitamin B3 | +787.8% |
| Contains more Vitamin B6Vitamin B6 | +680% |
| Contains more Vitamin KVitamin K | +175% |
| Contains more FolateFolate | +550% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +52.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +425.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
6.51 g
Fats:
25.99 g
Carbs:
64.59 g
Water:
1.63 g
Other:
1.28 g
| Contains more CarbsCarbs | +20.2% |
| Contains more WaterWater | +108% |
| Contains more OtherOther | +29.7% |
| Contains more FatsFats | +145.2% |
~equal in
Protein
~6.51g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | -90.9% |
| Contains more Poly. FatPolyunsaturated fat | +502% |
| Contains more Mono. FatMonounsaturated fat | +132.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +339.2% |
| Contains more GlucoseGlucose | +550% |
| Contains more FructoseFructose | +395% |
| Contains more SucroseSucrose | +75.5% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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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 price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 1.633g | 17.953g | 74% |
| Manganese | 1.019mg | 0.1mg | 40% |
| Iron | 3.78mg | 1mg | 35% |
| Polyunsaturated fat | 5.388g | 0.895g | 30% |
| Vitamin B3 | 4.439mg | 0.5mg | 25% |
| Fats | 10.6g | 25.99g | 24% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Folate | 91µg | 14µg | 19% |
| Sodium | 459mg | 54mg | 18% |
| Starch | 46.56g | 10.6g | 15% |
| Vitamin B1 | 0.265mg | 0.117mg | 12% |
| Fiber | 3.4g | 1g | 10% |
| Vitamin B6 | 0.156mg | 0.02mg | 10% |
| Monounsaturated fat | 2.509g | 5.844g | 8% |
| Vitamin B2 | 0.317mg | 0.21mg | 8% |
| Zinc | 0.96mg | 0.09mg | 8% |
| Vitamin K | 14.3µg | 5.2µg | 8% |
| Vitamin E | 1.51mg | 0.34mg | 8% |
| Phosphorus | 185mg | 135mg | 7% |
| Copper | 0.17mg | 0.22mg | 6% |
| Choline | 5.9mg | 31mg | 5% |
| Calcium | 77mg | 125mg | 5% |
| Caffeine | 0mg | 14mg | 4% |
| Calories | 430kcal | 518kcal | 4% |
| Vitamin B5 | 0.42mg | 0.64mg | 4% |
| Carbs | 77.66g | 64.59g | 4% |
| Cholesterol | 0mg | 11mg | 4% |
| Vitamin A | 0µg | 24µg | 3% |
| Potassium | 170mg | 231mg | 2% |
| Selenium | 6.3µg | 5µg | 2% |
| Fructose | 0.99g | 0.2g | 1% |
| Magnesium | 40mg | 37mg | 1% |
| Protein | 6.69g | 6.51g | 0% |
| Net carbs | 74.26g | 63.59g | N/A |
| Sugar | 24.85g | 48.68g | N/A |
| Trans fat | 0.055g | 0.099g | N/A |
| Tryptophan | 0.09mg | 0% | |
| Threonine | 0.19mg | 0% | |
| Isoleucine | 0.28mg | 0% | |
| Leucine | 0.52mg | 0% | |
| Lysine | 0.28mg | 0% | |
| Methionine | 0.16mg | 0% | |
| Phenylalanine | 0.27mg | 0% | |
| Valine | 0.36mg | 0% | |
| Histidine | 0.11mg | 0% | |
| Omega-3 - ALA | 0.599g | 0.075g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 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
32%
20%
Minerals Daily Need Coverage Score
60%
30%
Comparison summary
Which food contains less Sodium?
Kit Kat contains less Sodium (difference - 405mg)
Which food is lower in glycemic index?
Kit Kat is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 23.83g)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 16.32g)
Which food is cheaper?
Graham cracker is cheaper (difference - $3)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
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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.