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  6. Kit Kat vs. Navy bean raw

Kit Kat vs. Navy bean raw — In-Depth Nutrition Comparison

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A recap on differences between kit Kat and navy bean raw

  • Kit Kat is higher in vitamin B12, yet navy bean raw is higher in folate, vitamin B1, vitamin C, magnesium, copper, manganese, vitamin B6, and iron.
  • Kit Kat covers your daily saturated fat needs 89% more than navy bean raw.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of navy bean raw is lower.

Food varieties used in this article are Candies, KIT KAT Wafer Bar and Beans, navy, mature seeds, sprouted, raw.

Infographic

Kit Kat vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +733.3%
Contains more PhosphorusPhosphorus +35%
Contains more SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +173%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +93%
Contains more CopperCopper +61.8%
Contains more ZincZinc +888.9%
Contains less SodiumSodium -75.9%
Contains more ManganeseManganese +308%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +28.9%
Contains more Vitamin B6Vitamin B6 +855%
Contains more FolateFolate +842.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.215mg

All nutrients comparison - raw data values

Nutrient Kit Kat Navy bean raw DV% diff.
Saturated fat 17.953g 0.085g 81%
Fats 25.99g 0.7g 39%
Folate 14µg 132µg 30%
Calories 518kcal 67kcal 23%
Vitamin B12 0.56µg 0µg 23%
Vitamin B1 0.117mg 0.39mg 23%
Vitamin C 0mg 18.8mg 21%
Carbs 64.59g 13.05g 17%
Copper 0.22mg 0.356mg 15%
Magnesium 37mg 101mg 15%
Monounsaturated fat 5.844g 0.052g 14%
Vitamin B6 0.02mg 0.191mg 13%
Manganese 0.1mg 0.408mg 13%
Iron 1mg 1.93mg 12%
Calcium 125mg 15mg 11%
Selenium 5µg 0.6µg 8%
Zinc 0.09mg 0.89mg 7%
Choline 31mg 6%
Phosphorus 135mg 100mg 5%
Vitamin B3 0.5mg 1.22mg 5%
Caffeine 14mg 4%
Vitamin B5 0.64mg 0.825mg 4%
Vitamin K 5.2µg 4%
Fiber 1g 4%
Cholesterol 11mg 0mg 4%
Starch 10.6g 4%
Vitamin A 24µg 0µg 3%
Polyunsaturated fat 0.895g 0.407g 3%
Sodium 54mg 13mg 2%
Potassium 231mg 307mg 2%
Vitamin E 0.34mg 2%
Protein 6.51g 6.15g 1%
Net carbs 63.59g 13.05g N/A
Sugar 48.68g N/A
Vitamin B2 0.21mg 0.215mg 0%
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.064mg 0%
Threonine 0.19mg 0.258mg 0%
Isoleucine 0.28mg 0.273mg 0%
Leucine 0.52mg 0.442mg 0%
Lysine 0.28mg 0.35mg 0%
Methionine 0.16mg 0.064mg 0%
Phenylalanine 0.27mg 0.31mg 0%
Valine 0.36mg 0.316mg 0%
Histidine 0.11mg 0.172mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g N/A

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more FatsFats +3612.9%
Contains more CarbsCarbs +394.9%
Contains more OtherOther +34.7%
Contains more WaterWater +4755.8%
~equal in Protein ~6.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +11138.5%
Contains more Poly. FatPolyunsaturated fat +119.9%
Contains less Sat. FatSaturated fat -99.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.