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Kit Kat vs. Rapini — In-Depth Nutrition Comparison

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A recap on differences between kit Kat and rapini

  • Kit Kat is higher in vitamin B12 and copper, yet rapini is higher in vitamin K, vitamin A, vitamin C, folate, iron, manganese, and vitamin B6.
  • Rapini covers your daily vitamin K needs 182% more than kit Kat.
  • The amount of saturated fat in rapini is lower.
  • The glycemic index of rapini is lower.

Food varieties used in this article are Candies, KIT KAT Wafer Bar and Broccoli raab, raw.

Infographic

Kit Kat vs Rapini 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%
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +68.2%
Contains more CalciumCalcium +15.7%
Contains more PotassiumPotassium +17.9%
Contains more CopperCopper +423.8%
Contains more PhosphorusPhosphorus +84.9%
Contains more SeleniumSelenium +400%
Contains more IronIron +114%
Contains more ZincZinc +755.6%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +295%

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%
Rapini
8
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B2Vitamin B2 +62.8%
Contains more Vitamin B5Vitamin B5 +98.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +69.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +445.8%
Contains more Vitamin EVitamin E +376.5%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B3Vitamin B3 +144.2%
Contains more Vitamin B6Vitamin B6 +755%
Contains more Vitamin KVitamin K +4207.7%
Contains more FolateFolate +492.9%
~equal in Vitamin D ~0µg

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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +105.4%
Contains more FatsFats +5204.1%
Contains more CarbsCarbs +2166.3%
Contains more OtherOther +36.2%
Contains more WaterWater +5577.9%

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +22376.9%
Contains more Poly. FatPolyunsaturated fat +588.5%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Rapini
0
29% 26% 45%
Starch: 0 g
Sucrose: 0.11 g
Glucose: 0.1 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +36300%
Contains more GlucoseGlucose +60%
Contains more FructoseFructose +17.6%
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.
Kit Kat Rapini
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 vitamins ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Kit Kat Rapini DV% diff.
Vitamin K 5.2µg 224µg 182%
Saturated fat 17.953g 0.05g 81%
Fats 25.99g 0.49g 39%
Calories 518kcal 22kcal 25%
Vitamin B12 0.56µg 0µg 23%
Vitamin C 0mg 20.2mg 22%
Carbs 64.59g 2.85g 21%
Copper 0.22mg 0.042mg 20%
Folate 14µg 83µg 17%
Monounsaturated fat 5.844g 0.026g 15%
Iron 1mg 2.14mg 14%
Manganese 0.1mg 0.395mg 13%
Vitamin B6 0.02mg 0.171mg 12%
Vitamin A 24µg 131µg 12%
Phosphorus 135mg 73mg 9%
Vitamin E 0.34mg 1.62mg 9%
Fiber 1g 2.7g 7%
Protein 6.51g 3.17g 7%
Selenium 5µg 1µg 7%
Vitamin B5 0.64mg 0.322mg 6%
Vitamin B2 0.21mg 0.129mg 6%
Zinc 0.09mg 0.77mg 6%
Polyunsaturated fat 0.895g 0.13g 5%
Vitamin B3 0.5mg 1.221mg 5%
Starch 10.6g 4%
Caffeine 14mg 0mg 4%
Vitamin B1 0.117mg 0.162mg 4%
Magnesium 37mg 22mg 4%
Cholesterol 11mg 0mg 4%
Choline 31mg 18.3mg 2%
Calcium 125mg 108mg 2%
Sodium 54mg 33mg 1%
Potassium 231mg 196mg 1%
Net carbs 63.59g 0.15g N/A
Sugar 48.68g 0.38g N/A
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.043mg 0%
Threonine 0.19mg 0.106mg 0%
Isoleucine 0.28mg 0.104mg 0%
Leucine 0.52mg 0.17mg 0%
Lysine 0.28mg 0.198mg 0%
Methionine 0.16mg 0.048mg 0%
Phenylalanine 0.27mg 0.128mg 0%
Valine 0.36mg 0.153mg 0%
Histidine 0.11mg 0.066mg 0%
Fructose 0.2g 0.17g 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 Rapini
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
20%
Kit Kat
71%
Rapini
Minerals Daily Need Coverage Score
30%
Kit Kat
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 48.3g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 17.903g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 18)
Which food is cheaper?
Rapini
Rapini is cheaper (difference - $2.6)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.