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  6. Kit Kat vs. Almond

Kit Kat vs. Almond — In-Depth Nutrition Comparison

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Significant differences between Kit Kat and Almond

  • The amount of Vitamin E , Manganese, Copper, Vitamin B2, Magnesium, Phosphorus, Fiber, Iron, and Zinc in Almond is higher than in Kit Kat.
  • Almond covers your daily Vitamin E needs 169% more than Kit Kat.
  • Almond has 5 times less Saturated Fat than Kit Kat. Kit Kat has 17.953g of Saturated Fat, while Almond has 3.802g.

Specific food types used in this comparison are Candies, KIT KAT Wafer Bar and Nuts, almonds.

Infographic

Kit Kat vs Almond 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.
Kit Kat
Kit Kat
1
:
9
Almond
Almond
Contains more Selenium +22%
Contains more Calcium +115.2%
Contains more Iron +271%
Contains more Magnesium +629.7%
Contains more Phosphorus +256.3%
Contains more Potassium +217.3%
Contains less Sodium -98.1%
Contains more Zinc +3366.7%
Contains more Copper +368.6%
Contains more Manganese +2079%
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Selenium +22%
Contains more Calcium +115.2%
Contains more Iron +271%
Contains more Magnesium +629.7%
Contains more Phosphorus +256.3%
Contains more Potassium +217.3%
Contains less Sodium -98.1%
Contains more Zinc +3366.7%
Contains more Copper +368.6%
Contains more Manganese +2079%

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.
Kit Kat
Kit Kat
4
:
6
Almond
Almond
Contains more Vitamin A +3950%
Contains more Vitamin B5 +35.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +7438.2%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +441.9%
Contains more Vitamin B3 +623.6%
Contains more Vitamin B6 +585%
Contains more Folate +214.3%
Kit Kat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 7% 0% 0% 30% 49% 10% 39% 5% 11% 70% 14%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +3950%
Contains more Vitamin B5 +35.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +7438.2%
Contains more Vitamin B1 +75.2%
Contains more Vitamin B2 +441.9%
Contains more Vitamin B3 +623.6%
Contains more Vitamin B6 +585%
Contains more Folate +214.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kit Kat
Kit Kat
1
:
4
Almond
Almond
Contains more Carbs +199.7%
Contains more Protein +224.9%
Contains more Fats +92.1%
Contains more Water +170.6%
Contains more Other +131.3%
Kit Kat
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +199.7%
Contains more Protein +224.9%
Contains more Fats +92.1%
Contains more Water +170.6%
Contains more Other +131.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kit Kat
Kit Kat
0
:
3
Almond
Almond
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +439.9%
Contains more Polyunsaturated fat +1277.5%
Kit Kat
73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +439.9%
Contains more Polyunsaturated fat +1277.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kit Kat
Kit Kat
5
:
2
Almond
Almond
Contains more Starch +1372.2%
Contains more Sucrose +913.7%
Contains more Fructose +81.8%
Contains more Lactose +∞%
Contains more Maltose +75%
Contains more Galactose +∞%
Equal in Glucose - 0.17
Kit Kat
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
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Starch +1372.2%
Contains more Sucrose +913.7%
Contains more Fructose +81.8%
Contains more Lactose +∞%
Contains more Maltose +75%
Contains more Galactose +∞%
Equal in Glucose - 0.17

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kit Kat Almond Opinion
Net carbs 63.59g 9.05g Kit Kat
Protein 6.51g 21.15g Almond
Fats 25.99g 49.93g Almond
Carbs 64.59g 21.55g Kit Kat
Calories 518kcal 579kcal Almond
Starch 10.6g 0.72g Kit Kat
Fructose 0.2g 0.11g Kit Kat
Sugar 48.68g 4.35g Almond
Fiber 1g 12.5g Almond
Calcium 125mg 269mg Almond
Iron 1mg 3.71mg Almond
Magnesium 37mg 270mg Almond
Phosphorus 135mg 481mg Almond
Potassium 231mg 733mg Almond
Sodium 54mg 1mg Almond
Zinc 0.09mg 3.12mg Almond
Copper 0.22mg 1.031mg Almond
Manganese 0.1mg 2.179mg Almond
Selenium 5µg 4.1µg Kit Kat
Vitamin A 81IU 2IU Kit Kat
Vitamin A RAE 24µg 0µg Kit Kat
Vitamin E 0.34mg 25.63mg Almond
Vitamin B1 0.117mg 0.205mg Almond
Vitamin B2 0.21mg 1.138mg Almond
Vitamin B3 0.5mg 3.618mg Almond
Vitamin B5 0.64mg 0.471mg Kit Kat
Vitamin B6 0.02mg 0.137mg Almond
Folate 14µg 44µg Almond
Vitamin B12 0.56µg 0µg Kit Kat
Vitamin K 5.2µg 0µg Kit Kat
Tryptophan 0.09mg 0.211mg Almond
Threonine 0.19mg 0.601mg Almond
Isoleucine 0.28mg 0.751mg Almond
Leucine 0.52mg 1.473mg Almond
Lysine 0.28mg 0.568mg Almond
Methionine 0.16mg 0.157mg Kit Kat
Phenylalanine 0.27mg 1.132mg Almond
Valine 0.36mg 0.855mg Almond
Histidine 0.11mg 0.539mg Almond
Cholesterol 11mg 0mg Almond
Trans Fat 0.099g 0.015g Almond
Saturated Fat 17.953g 3.802g Almond
Monounsaturated Fat 5.844g 31.551g Almond
Polyunsaturated fat 0.895g 12.329g Almond
Omega-6 - Eicosadienoic acid 0g 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.075g 0.003g Kit Kat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Kit Kat
82%
Almond
Minerals Daily Need Coverage Score
30%
Kit Kat
142%
Almond

Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 44.33g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 14.151g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 50)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
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. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.