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  6. Kit Kat vs. Chard raw

Kit Kat vs. Chard raw — In-Depth Nutrition Comparison

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What are the main differences between kit Kat and chard raw?

  • Kit Kat is richer in vitamin B12 and phosphorus, while chard raw is higher in vitamin K, vitamin A, vitamin C, manganese, magnesium, vitamin E, and iron.
  • Chard raw's daily need coverage for vitamin K is 687% higher.
  • Chard raw is lower in saturated fat.
  • Kit Kat has a higher glycemic index (50) than chard raw (32).

We used Candies, KIT KAT Wafer Bar and Chard, swiss, raw types in this comparison.

Infographic

Kit Kat vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +145.1%
Contains more CopperCopper +22.9%
Contains more PhosphorusPhosphorus +193.5%
Contains less SodiumSodium -74.6%
Contains more SeleniumSelenium +455.6%
Contains more MagnesiumMagnesium +118.9%
Contains more PotassiumPotassium +64.1%
Contains more IronIron +80%
Contains more ZincZinc +300%
Contains more ManganeseManganese +266%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +192.5%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +272.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +72.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1175%
Contains more Vitamin EVitamin E +455.9%
Contains more Vitamin B6Vitamin B6 +395%
Contains more Vitamin KVitamin K +15861.5%
~equal in Vitamin D ~0µg
~equal in Folate ~14µg

All nutrients comparison - raw data values

Nutrient Kit Kat Chard raw DV% diff.
Vitamin K 5.2µg 830µg 687%
Saturated fat 17.953g 0.03g 81%
Fats 25.99g 0.2g 40%
Vitamin C 0mg 30mg 33%
Vitamin A 24µg 306µg 31%
Calories 518kcal 19kcal 25%
Vitamin B12 0.56µg 0µg 23%
Carbs 64.59g 3.74g 20%
Monounsaturated fat 5.844g 0.04g 15%
Phosphorus 135mg 46mg 13%
Manganese 0.1mg 0.366mg 12%
Magnesium 37mg 81mg 10%
Iron 1mg 1.8mg 10%
Vitamin E 0.34mg 1.89mg 10%
Vitamin B5 0.64mg 0.172mg 9%
Protein 6.51g 1.8g 9%
Vitamin B2 0.21mg 0.09mg 9%
Sodium 54mg 213mg 7%
Selenium 5µg 0.9µg 7%
Calcium 125mg 51mg 7%
Vitamin B6 0.02mg 0.099mg 6%
Vitamin B1 0.117mg 0.04mg 6%
Polyunsaturated fat 0.895g 0.07g 6%
Copper 0.22mg 0.179mg 5%
Caffeine 14mg 0mg 4%
Starch 10.6g 4%
Cholesterol 11mg 0mg 4%
Potassium 231mg 379mg 4%
Zinc 0.09mg 0.36mg 2%
Choline 31mg 18mg 2%
Fiber 1g 1.6g 2%
Vitamin B3 0.5mg 0.4mg 1%
Net carbs 63.59g 2.14g N/A
Sugar 48.68g 1.1g N/A
Folate 14µg 14µg 0%
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.017mg 0%
Threonine 0.19mg 0.083mg 0%
Isoleucine 0.28mg 0.147mg 0%
Leucine 0.52mg 0.13mg 0%
Lysine 0.28mg 0.099mg 0%
Methionine 0.16mg 0.019mg 0%
Phenylalanine 0.27mg 0.11mg 0%
Valine 0.36mg 0.11mg 0%
Histidine 0.11mg 0.036mg 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +261.7%
Contains more FatsFats +12895%
Contains more CarbsCarbs +1627%
Contains more WaterWater +5584.7%
Contains more OtherOther +25%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +14510%
Contains more Poly. FatPolyunsaturated fat +1178.6%
Contains less Sat. FatSaturated fat -99.8%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.