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Kit Kat vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between kit Kat and cauliflower

  • Kit Kat is richer in vitamin B12, copper, phosphorus, vitamin B2, and calcium, yet cauliflower is richer in vitamin C, vitamin B6, folate, and vitamin K.
  • Daily need coverage for saturated fat for kit Kat is 89% higher.
  • Cauliflower contains less saturated fat.

Food types used in this article are Candies, KIT KAT Wafer Bar and Cauliflower, raw.

Infographic

Kit Kat vs Cauliflower infographic
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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.
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +468.2%
Contains more IronIron +138.1%
Contains more CopperCopper +464.1%
Contains more PhosphorusPhosphorus +206.8%
Contains more SeleniumSelenium +733.3%
Contains more PotassiumPotassium +29.4%
Contains more ZincZinc +200%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +55%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin B1Vitamin B1 +134%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +820%
Contains more Vitamin KVitamin K +198.1%
Contains more FolateFolate +307.1%
Contains more CholineCholine +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B5 ~0.667mg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +239.1%
Contains more FatsFats +9182.1%
Contains more CarbsCarbs +1199.6%
Contains more OtherOther +68.4%
Contains more WaterWater +5548.5%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +17088.2%
Contains more Poly. FatPolyunsaturated fat +2787.1%
Contains less Sat. FatSaturated fat -99.3%

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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +487.5%
Contains more FructoseFructose +385%
~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 Cauliflower
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Cauliflower DV% diff.
Saturated fat 17.953g 0.13g 81%
Vitamin C 0mg 48.2mg 54%
Fats 25.99g 0.28g 40%
Calories 518kcal 25kcal 25%
Vitamin B12 0.56µg 0µg 23%
Copper 0.22mg 0.039mg 20%
Carbs 64.59g 4.97g 20%
Monounsaturated fat 5.844g 0.034g 15%
Phosphorus 135mg 44mg 13%
Vitamin B6 0.02mg 0.184mg 13%
Vitamin B2 0.21mg 0.06mg 12%
Folate 14µg 57µg 11%
Calcium 125mg 22mg 10%
Vitamin K 5.2µg 15.5µg 9%
Protein 6.51g 1.92g 9%
Selenium 5µg 0.6µg 8%
Iron 1mg 0.42mg 7%
Vitamin B1 0.117mg 0.05mg 6%
Polyunsaturated fat 0.895g 0.031g 6%
Magnesium 37mg 15mg 5%
Starch 10.6g 4%
Fiber 1g 2g 4%
Caffeine 14mg 0mg 4%
Cholesterol 11mg 0mg 4%
Vitamin A 24µg 0µg 3%
Vitamin E 0.34mg 0.08mg 2%
Manganese 0.1mg 0.155mg 2%
Zinc 0.09mg 0.27mg 2%
Potassium 231mg 299mg 2%
Choline 31mg 44.3mg 2%
Fructose 0.2g 0.97g 1%
Vitamin B5 0.64mg 0.667mg 1%
Sodium 54mg 30mg 1%
Net carbs 63.59g 2.97g N/A
Sugar 48.68g 1.91g N/A
Vitamin B3 0.5mg 0.507mg 0%
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.02mg 0%
Threonine 0.19mg 0.076mg 0%
Isoleucine 0.28mg 0.071mg 0%
Leucine 0.52mg 0.106mg 0%
Lysine 0.28mg 0.217mg 0%
Methionine 0.16mg 0.02mg 0%
Phenylalanine 0.27mg 0.065mg 0%
Valine 0.36mg 0.125mg 0%
Histidine 0.11mg 0.056mg 0%
Omega-3 - ALA 0.075g 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
30%
Kit Kat
13%
Cauliflower

Comparison summary

Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 46.77g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 17.823g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.6)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.