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Kit Kat vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the main differences between kit Kat and kidney beans raw?

  • Kidney beans raw has more fiber, folate, iron, copper, manganese, phosphorus, potassium, vitamin B1, and vitamin B6 than kit Kat.
  • Kidney beans raw's daily need coverage for fiber is 96% higher.
  • Kidney beans raw has 150 times less saturated fat than kit Kat. Kit Kat has 17.953g of saturated fat, while kidney beans raw has 0.12g.
  • Kit Kat has a higher glycemic index (50) than kidney beans raw (22).

We used Candies, KIT KAT Wafer Bar and Beans, kidney, all types, mature seeds, raw types in this comparison.

Infographic

Kit Kat vs Kidney beans raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +56.3%
Contains more MagnesiumMagnesium +278.4%
Contains more CalciumCalcium +14.4%
Contains more PotassiumPotassium +508.7%
Contains more IronIron +720%
Contains more CopperCopper +335.5%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +201.5%
Contains less SodiumSodium -55.6%
Contains more ManganeseManganese +921%

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% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11% 17%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +352.1%
Contains more Vitamin B3Vitamin B3 +312%
Contains more Vitamin B5Vitamin B5 +21.9%
Contains more Vitamin B6Vitamin B6 +1885%
Contains more Vitamin KVitamin K +265.4%
Contains more FolateFolate +2714.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.219mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3031.3%
Contains more ProteinProtein +262.2%
Contains more WaterWater +620.9%
Contains more OtherOther +199.2%
~equal in Carbs ~60.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +9031.3%
Contains more Poly. FatPolyunsaturated fat +95.8%
Contains less Sat. FatSaturated fat -99.3%

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 Kidney beans raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kit Kat Kidney beans raw DV% diff.
Fiber 1g 24.9g 96%
Folate 14µg 394µg 95%
Iron 1mg 8.2mg 90%
Copper 0.22mg 0.958mg 82%
Saturated fat 17.953g 0.12g 81%
Manganese 0.1mg 1.021mg 40%
Fats 25.99g 0.83g 39%
Phosphorus 135mg 407mg 39%
Potassium 231mg 1406mg 35%
Protein 6.51g 23.58g 34%
Vitamin B1 0.117mg 0.529mg 34%
Vitamin B6 0.02mg 0.397mg 29%
Magnesium 37mg 140mg 25%
Zinc 0.09mg 2.79mg 25%
Vitamin B12 0.56µg 0µg 23%
Monounsaturated fat 5.844g 0.064g 14%
Vitamin K 5.2µg 19µg 12%
Vitamin B3 0.5mg 2.06mg 10%
Calories 518kcal 333kcal 9%
Choline 31mg 6%
Vitamin C 0mg 4.5mg 5%
Cholesterol 11mg 0mg 4%
Caffeine 14mg 0mg 4%
Starch 10.6g 4%
Vitamin A 24µg 0µg 3%
Selenium 5µg 3.2µg 3%
Polyunsaturated fat 0.895g 0.457g 3%
Vitamin B5 0.64mg 0.78mg 3%
Calcium 125mg 143mg 2%
Carbs 64.59g 60.01g 2%
Vitamin B2 0.21mg 0.219mg 1%
Vitamin E 0.34mg 0.22mg 1%
Sodium 54mg 24mg 1%
Net carbs 63.59g 35.11g N/A
Sugar 48.68g 2.23g N/A
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.279mg 0%
Threonine 0.19mg 0.992mg 0%
Isoleucine 0.28mg 1.041mg 0%
Leucine 0.52mg 1.882mg 0%
Lysine 0.28mg 1.618mg 0%
Methionine 0.16mg 0.355mg 0%
Phenylalanine 0.27mg 1.275mg 0%
Valine 0.36mg 1.233mg 0%
Histidine 0.11mg 0.656mg 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
Kit Kat Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
30%
Kit Kat
130%
Kidney beans raw

Comparison summary

Which food is lower in Cholesterol?
Kidney beans raw
Kidney beans raw is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 46.45g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Kidney beans raw
Kidney beans raw is lower in Saturated fat (difference - 17.833g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.