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  6. Kit Kat vs. Dates

Kit Kat vs. Dates — In-Depth Nutrition Comparison

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What are the main differences between Kit Kat and Dates ?

  • Kit Kat is richer in Vitamin B12, Vitamin B2, Phosphorus, Calcium, and Vitamin B1, while Dates are higher in Fiber, Potassium, Vitamin B6, and Manganese.
  • Kit Kat's daily need coverage for Saturated Fat is 90% higher.
  • Dates are lower in Saturated Fat.

We used Candies, KIT KAT Wafer Bar and Dates, deglet noor types in this comparison.

Infographic

Kit Kat vs Dates 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.
Kit Kat
Kit Kat
4
:
6
Dates
Dates
Contains more Calcium +220.5%
Contains more Phosphorus +117.7%
Contains more Selenium +66.7%
Contains more Magnesium +16.2%
Contains more Potassium +184%
Contains less Sodium -96.3%
Contains more Zinc +222.2%
Contains more Manganese +162%
Equal in Iron - 1.02
Equal in Copper - 0.206
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Calcium +220.5%
Contains more Phosphorus +117.7%
Contains more Selenium +66.7%
Contains more Magnesium +16.2%
Contains more Potassium +184%
Contains less Sodium -96.3%
Contains more Zinc +222.2%
Contains more Manganese +162%
Equal in Iron - 1.02
Equal in Copper - 0.206

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.
Kit Kat
Kit Kat
7
:
4
Dates
Dates
Contains more Vitamin A +710%
Contains more Vitamin E +580%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +92.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B6 +725%
Contains more Folate +35.7%
Equal in Vitamin B5 - 0.589
Kit Kat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 7% 0% 0% 30% 49% 10% 39% 5% 11% 70% 14%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +710%
Contains more Vitamin E +580%
Contains more Vitamin B1 +125%
Contains more Vitamin B2 +218.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +92.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +154.8%
Contains more Vitamin B6 +725%
Contains more Folate +35.7%
Equal in Vitamin B5 - 0.589

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kit Kat
Kit Kat
2
:
3
Dates
Dates
Contains more Protein +165.7%
Contains more Fats +6564.1%
Contains more Carbs +16.2%
Contains more Water +1159.5%
Contains more Other +25%
Kit Kat
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +165.7%
Contains more Fats +6564.1%
Contains more Carbs +16.2%
Contains more Water +1159.5%
Contains more Other +25%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kit Kat
Kit Kat
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +16133.3%
Contains more Polyunsaturated fat +4610.5%
Contains less Saturated Fat -99.8%
Kit Kat
73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +16133.3%
Contains more Polyunsaturated fat +4610.5%
Contains less Saturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kit Kat
Kit Kat
3
:
3
Dates
Dates
Contains more Starch +∞%
Contains more Sucrose +68%
Contains more Lactose +∞%
Contains more Glucose +12318.8%
Contains more Fructose +9680%
Contains more Maltose +71.4%
Kit Kat
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
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +68%
Contains more Lactose +∞%
Contains more Glucose +12318.8%
Contains more Fructose +9680%
Contains more Maltose +71.4%

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 Dates
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Dates Opinion
Net carbs 63.59g 67.03g Dates
Protein 6.51g 2.45g Kit Kat
Fats 25.99g 0.39g Kit Kat
Carbs 64.59g 75.03g Dates
Calories 518kcal 282kcal Kit Kat
Starch 10.6g Kit Kat
Fructose 0.2g 19.56g Dates
Sugar 48.68g 63.35g Kit Kat
Fiber 1g 8g Dates
Calcium 125mg 39mg Kit Kat
Iron 1mg 1.02mg Dates
Magnesium 37mg 43mg Dates
Phosphorus 135mg 62mg Kit Kat
Potassium 231mg 656mg Dates
Sodium 54mg 2mg Dates
Zinc 0.09mg 0.29mg Dates
Copper 0.22mg 0.206mg Kit Kat
Manganese 0.1mg 0.262mg Dates
Selenium 5µg 3µg Kit Kat
Vitamin A 81IU 10IU Kit Kat
Vitamin A RAE 24µg 0µg Kit Kat
Vitamin E 0.34mg 0.05mg Kit Kat
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.117mg 0.052mg Kit Kat
Vitamin B2 0.21mg 0.066mg Kit Kat
Vitamin B3 0.5mg 1.274mg Dates
Vitamin B5 0.64mg 0.589mg Kit Kat
Vitamin B6 0.02mg 0.165mg Dates
Folate 14µg 19µg Dates
Vitamin B12 0.56µg 0µg Kit Kat
Vitamin K 5.2µg 2.7µg Kit Kat
Tryptophan 0.09mg 0.012mg Kit Kat
Threonine 0.19mg 0.043mg Kit Kat
Isoleucine 0.28mg 0.049mg Kit Kat
Leucine 0.52mg 0.084mg Kit Kat
Lysine 0.28mg 0.066mg Kit Kat
Methionine 0.16mg 0.022mg Kit Kat
Phenylalanine 0.27mg 0.05mg Kit Kat
Valine 0.36mg 0.071mg Kit Kat
Histidine 0.11mg 0.032mg Kit Kat
Cholesterol 11mg 0mg Dates
Trans Fat 0.099g 0g Dates
Saturated Fat 17.953g 0.032g Dates
Monounsaturated Fat 5.844g 0.036g Kit Kat
Polyunsaturated fat 0.895g 0.019g Kit Kat
Omega-3 - ALA 0.075g Kit Kat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Dates
Minerals Daily Need Coverage Score
30%
Kit Kat
29%
Dates

Comparison summary

Which food is lower in Sugar?
Kit Kat
Kit Kat is lower in Sugar (difference - 14.67g)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 17.921g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 8)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.