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Kit Kat vs. Dried fruit — In-Depth Nutrition Comparison

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Differences between kit Kat and dried fruit

  • Kit Kat has more vitamin B12 and vitamin B2, while dried fruit has more vitamin A, potassium, vitamin E, fiber, iron, copper, and vitamin B3.
  • Kit Kat's daily need coverage for saturated fat is 90% higher.
  • The amount of saturated fat in dried fruit is lower.
  • Dried fruit has a lower glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of kit Kat is 50.

The food types used in this comparison are Candies, KIT KAT Wafer Bar and Apricots, dried, sulfured, uncooked.

Infographic

Kit Kat vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +15.6%
Contains more CalciumCalcium +127.3%
Contains more PhosphorusPhosphorus +90.1%
Contains more SeleniumSelenium +127.3%
Contains more PotassiumPotassium +403%
Contains more IronIron +166%
Contains more CopperCopper +55.9%
Contains more ZincZinc +333.3%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +135%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +183.8%
Contains more Vitamin B5Vitamin B5 +24%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +67.7%
Contains more FolateFolate +40%
Contains more CholineCholine +123%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin EVitamin E +1173.5%
Contains more Vitamin B3Vitamin B3 +417.8%
Contains more Vitamin B6Vitamin B6 +615%
~equal in Vitamin D ~0µg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +92%
Contains more FatsFats +4996.1%
Contains more WaterWater +1795.1%
Contains more OtherOther +100.8%
~equal in Carbs ~62.64g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +7797.3%
Contains more Poly. FatPolyunsaturated fat +1109.5%
Contains less Sat. FatSaturated fat -99.9%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2928.6%
Contains more SucroseSucrose +407.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +20575%
Contains more FructoseFructose +6135%
~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 Dried fruit
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium 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 Dried fruit DV% diff.
Saturated fat 17.953g 0.017g 82%
Fats 25.99g 0.51g 39%
Vitamin E 0.34mg 4.33mg 27%
Potassium 231mg 1162mg 27%
Fiber 1g 7.3g 25%
Vitamin B12 0.56µg 0µg 23%
Iron 1mg 2.66mg 21%
Vitamin A 24µg 180µg 17%
Fructose 0.2g 12.47g 15%
Calories 518kcal 241kcal 14%
Copper 0.22mg 0.343mg 14%
Monounsaturated fat 5.844g 0.074g 14%
Vitamin B3 0.5mg 2.589mg 13%
Vitamin B2 0.21mg 0.074mg 10%
Vitamin B6 0.02mg 0.143mg 9%
Phosphorus 135mg 71mg 9%
Vitamin B1 0.117mg 0.015mg 9%
Calcium 125mg 55mg 7%
Manganese 0.1mg 0.235mg 6%
Protein 6.51g 3.39g 6%
Polyunsaturated fat 0.895g 0.074g 5%
Selenium 5µg 2.2µg 5%
Caffeine 14mg 0mg 4%
Starch 10.6g 0.35g 4%
Cholesterol 11mg 0mg 4%
Choline 31mg 13.9mg 3%
Zinc 0.09mg 0.39mg 3%
Vitamin K 5.2µg 3.1µg 2%
Sodium 54mg 10mg 2%
Vitamin B5 0.64mg 0.516mg 2%
Vitamin C 0mg 1mg 1%
Folate 14µg 10µg 1%
Magnesium 37mg 32mg 1%
Carbs 64.59g 62.64g 1%
Net carbs 63.59g 55.34g N/A
Sugar 48.68g 53.44g N/A
Trans fat 0.099g N/A
Tryptophan 0.09mg 0.016mg 0%
Threonine 0.19mg 0.073mg 0%
Isoleucine 0.28mg 0.063mg 0%
Leucine 0.52mg 0.105mg 0%
Lysine 0.28mg 0.083mg 0%
Methionine 0.16mg 0.015mg 0%
Phenylalanine 0.27mg 0.062mg 0%
Valine 0.36mg 0.078mg 0%
Histidine 0.11mg 0.047mg 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
30%
Kit Kat
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Kit Kat
Kit Kat is lower in Sugar (difference - 4.76g)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 17.936g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 19)
Which food is cheaper?
Dried fruit
Dried fruit 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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.