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Kit Kat vs. Cod — In-Depth Nutrition Comparison

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The main differences between kit Kat and cod

  • Kit Kat is richer in copper, vitamin B2, and calcium, yet cod is richer in vitamin B5, selenium, vitamin B6, vitamin B12, and vitamin B3.
  • Daily need coverage for vitamin B5 for cod is 3047% higher.
  • Kit Kat contains 137 times more saturated fat than cod. Kit Kat contains 17.953g of saturated fat, while cod contains 0.131g.
  • Cod has a lower glycemic index than kit Kat.

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

Infographic

Kit Kat vs Cod 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +15.6%
Contains more CalciumCalcium +681.3%
Contains more IronIron +163.2%
Contains more CopperCopper +685.7%
Contains more ManganeseManganese +566.7%
Contains more PotassiumPotassium +78.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +50.4%
Contains more SeleniumSelenium +562%
~equal in Sodium ~54mg

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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +53.9%
Contains more Vitamin B2Vitamin B2 +223.1%
Contains more Vitamin KVitamin K +5100%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +88.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +312.6%
Contains more Vitamin B5Vitamin B5 +23806.3%
Contains more Vitamin B6Vitamin B6 +1125%
Contains more Vitamin B12Vitamin B12 +62.5%
Contains more CholineCholine +110.3%

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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +3779.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +326.7%
Contains more ProteinProtein +173.6%
Contains more WaterWater +4882.8%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +6117%
Contains more Poly. FatPolyunsaturated fat +287.4%
Contains less Sat. FatSaturated fat -99.3%

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 Cod
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Cod DV% diff.
Vitamin B5 0.64mg 153mg 3047%
Saturated fat 17.953g 0.131g 81%
Selenium 5µg 33.1µg 51%
Fats 25.99g 0.67g 39%
Protein 6.51g 17.81g 23%
Calories 518kcal 82kcal 22%
Carbs 64.59g 0g 22%
Copper 0.22mg 0.028mg 21%
Vitamin B6 0.02mg 0.245mg 17%
Vitamin B12 0.56µg 0.91µg 15%
Monounsaturated fat 5.844g 0.094g 14%
Cholesterol 11mg 43mg 11%
Calcium 125mg 16mg 11%
Vitamin B2 0.21mg 0.065mg 11%
Phosphorus 135mg 203mg 10%
Vitamin B3 0.5mg 2.063mg 10%
Iron 1mg 0.38mg 8%
Choline 31mg 65.2mg 6%
Vitamin D 0IU 36IU 5%
Potassium 231mg 413mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin K 5.2µg 0.1µg 4%
Starch 10.6g 4%
Fiber 1g 0g 4%
Manganese 0.1mg 0.015mg 4%
Caffeine 14mg 0mg 4%
Polyunsaturated fat 0.895g 0.231g 4%
Vitamin B1 0.117mg 0.076mg 3%
Zinc 0.09mg 0.45mg 3%
Vitamin E 0.34mg 0.64mg 2%
Folate 14µg 7µg 2%
Magnesium 37mg 32mg 1%
Vitamin A 24µg 12µg 1%
Vitamin C 0mg 1mg 1%
Net carbs 63.59g 0g N/A
Sugar 48.68g 0g N/A
Sodium 54mg 54mg 0%
Trans fat 0.099g N/A
Tryptophan 0.09mg 0.199mg 0%
Threonine 0.19mg 0.781mg 0%
Isoleucine 0.28mg 0.821mg 0%
Leucine 0.52mg 1.447mg 0%
Lysine 0.28mg 1.635mg 0%
Methionine 0.16mg 0.527mg 0%
Phenylalanine 0.27mg 0.695mg 0%
Valine 0.36mg 0.917mg 0%
Histidine 0.11mg 0.524mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.075g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
731%
Cod
Minerals Daily Need Coverage Score
30%
Kit Kat
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 32mg)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 17.822g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 50)
Which food is cheaper?
Cod
Cod is cheaper (difference - $1.7)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (54 mg)
Which food is richer in minerals?
?
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.
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.