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  6. Kit Kat vs. Clif Z bar

Kit Kat vs. Clif Z bar — In-Depth Nutrition Comparison

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How are kit Kat and clif Z bar different?

  • Kit Kat is higher in vitamin B12; however, clif Z bar is richer in manganese, vitamin C, calcium, fiber, vitamin B1, iron, selenium, and phosphorus.
  • Daily need coverage for saturated fat for kit Kat is 76% higher.
  • Clif Z bar has less saturated fat.

Candies, KIT KAT Wafer Bar and Clif Z bar are the varieties used in this article.

Infographic

Kit Kat vs Clif Z bar 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 59% 133% 29% 101% 62% 31% 105% 49% 228% 81%
Contains more CopperCopper +17.6%
Contains less SodiumSodium -85.6%
Contains more MagnesiumMagnesium +121.6%
Contains more CalciumCalcium +255.2%
Contains more PotassiumPotassium +44.2%
Contains more IronIron +170%
Contains more ZincZinc +1177.8%
Contains more PhosphorusPhosphorus +80.7%
Contains more ManganeseManganese +1648%
Contains more SeleniumSelenium +196%

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 0% 8% 6.8% 0% 29% 48% 9.4% 38% 4.6% 70% 13% 11%
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 130% 0% 20% 0% 103% 23% 9% 35% 17% 0% 22% 15%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +188.2%
Contains more Vitamin B1Vitamin B1 +251.3%
Contains more Vitamin B6Vitamin B6 +265%
Contains more Vitamin KVitamin K +67.3%
Contains more FolateFolate +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.478mg
~equal in Vitamin B5 ~0.588mg

All nutrients comparison - raw data values

Nutrient Kit Kat Clif Z bar DV% diff.
Manganese 0.1mg 1.748mg 72%
Saturated fat 17.953g 2.721g 69%
Vitamin C 0mg 39.1mg 43%
Calcium 125mg 444mg 32%
Fiber 1g 8.3g 29%
Fats 25.99g 9.72g 25%
Vitamin B1 0.117mg 0.411mg 25%
Vitamin B12 0.56µg 0µg 23%
Iron 1mg 2.7mg 21%
Selenium 5µg 14.8µg 18%
Phosphorus 135mg 244mg 16%
Polyunsaturated fat 0.895g 3.319g 16%
Sodium 54mg 375mg 14%
Magnesium 37mg 82mg 11%
Zinc 0.09mg 1.15mg 10%
Vitamin B2 0.21mg 0.1mg 8%
Monounsaturated fat 5.844g 2.447g 8%
Calories 518kcal 409kcal 5%
Cholesterol 11mg 0mg 4%
Copper 0.22mg 0.187mg 4%
Starch 10.6g 4%
Vitamin E 0.34mg 0.98mg 4%
Vitamin B6 0.02mg 0.073mg 4%
Carbs 64.59g 74.72g 3%
Potassium 231mg 333mg 3%
Vitamin A 24µg 0µg 3%
Vitamin K 5.2µg 8.7µg 3%
Caffeine 14mg 1mg 3%
Protein 6.51g 5.55g 2%
Folate 14µg 20µg 2%
Choline 31mg 22.5mg 2%
Vitamin B5 0.64mg 0.588mg 1%
Net carbs 63.59g 66.42g N/A
Sugar 48.68g 30.56g N/A
Vitamin B3 0.5mg 0.478mg 0%
Trans fat 0.099g 0.013g N/A
Tryptophan 0.09mg 0.105mg 0%
Threonine 0.19mg 0.164mg 0%
Isoleucine 0.28mg 0.216mg 0%
Leucine 0.52mg 0.432mg 0%
Lysine 0.28mg 0.242mg 0%
Methionine 0.16mg 0.107mg 0%
Phenylalanine 0.27mg 0.287mg 0%
Valine 0.36mg 0.307mg 0%
Histidine 0.11mg 0.131mg 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% 10% 75% 8% 2%
Protein: 5.55 g
Fats: 9.72 g
Carbs: 74.72 g
Water: 7.74 g
Other: 2.27 g
Contains more ProteinProtein +17.3%
Contains more FatsFats +167.4%
Contains more CarbsCarbs +15.7%
Contains more WaterWater +374.8%
Contains more OtherOther +77.3%

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
32% 29% 39%
Saturated fat: Sat. Fat 2.721 g
Monounsaturated fat: Mono. Fat 2.447 g
Polyunsaturated fat: Poly. Fat 3.319 g
Contains more Mono. FatMonounsaturated fat +138.8%
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +270.8%

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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. Clif Z bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173477/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.