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  6. Kit Kat vs. Mackerel

Kit Kat vs. Mackerel — In-Depth Nutrition Comparison

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How are Kit Kat and Mackerel different?

  • Mackerel has more Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin B3, Phosphorus, and Vitamin E than Kit Kat.
  • Daily need coverage for Vitamin B12 from Mackerel is 477% higher.
  • Kit Kat contains 3 times more Saturated Fat than Mackerel. While Kit Kat contains 17.953g of Saturated Fat, Mackerel contains only 7.148g.

Candies, KIT KAT Wafer Bar and Fish, mackerel, salted are the varieties used in this article.

Infographic

Kit Kat vs Mackerel 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
Mackerel
Mackerel
Contains more Calcium +89.4%
Contains less Sodium -98.8%
Contains more Copper +120%
Contains more Iron +40%
Contains more Magnesium +62.2%
Contains more Phosphorus +88.1%
Contains more Potassium +125.1%
Contains more Zinc +1122.2%
Contains more Selenium +1368%
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +89.4%
Contains less Sodium -98.8%
Contains more Copper +120%
Contains more Iron +40%
Contains more Magnesium +62.2%
Contains more Phosphorus +88.1%
Contains more Potassium +125.1%
Contains more Zinc +1122.2%
Contains more Selenium +1368%

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
3
:
8
Mackerel
Mackerel
Contains more Vitamin B1 +485%
Contains more Vitamin B2 +10.5%
Contains more Vitamin A +93.8%
Contains more Vitamin E +600%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +1950%
Contains more Vitamin B12 +2042.9%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.19
Equal in Folate - 15
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%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +485%
Contains more Vitamin B2 +10.5%
Contains more Vitamin A +93.8%
Contains more Vitamin E +600%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +560%
Contains more Vitamin B6 +1950%
Contains more Vitamin B12 +2042.9%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.19
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kit Kat
Kit Kat
2
:
3
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Protein +184.2%
Contains more Water +2538%
Contains more Other +946.9%
Equal in Fats - 25.1
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
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Protein +184.2%
Contains more Water +2538%
Contains more Other +946.9%
Equal in Fats - 25.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kit Kat
Kit Kat
0
:
3
Mackerel
Mackerel
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +42.4%
Contains more Polyunsaturated fat +593.9%
Kit Kat
73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +42.4%
Contains more Polyunsaturated fat +593.9%

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

All nutrients comparison - raw data values

Nutrient Kit Kat Mackerel Opinion
Net carbs 63.59g 0g Kit Kat
Protein 6.51g 18.5g Mackerel
Fats 25.99g 25.1g Kit Kat
Carbs 64.59g 0g Kit Kat
Calories 518kcal 305kcal Kit Kat
Starch 10.6g Kit Kat
Fructose 0.2g Kit Kat
Sugar 48.68g 0g Mackerel
Fiber 1g 0g Kit Kat
Calcium 125mg 66mg Kit Kat
Iron 1mg 1.4mg Mackerel
Magnesium 37mg 60mg Mackerel
Phosphorus 135mg 254mg Mackerel
Potassium 231mg 520mg Mackerel
Sodium 54mg 4450mg Kit Kat
Zinc 0.09mg 1.1mg Mackerel
Copper 0.22mg 0.1mg Kit Kat
Manganese 0.1mg Kit Kat
Selenium 5µg 73.4µg Mackerel
Vitamin A 81IU 157IU Mackerel
Vitamin A RAE 24µg 47µg Mackerel
Vitamin E 0.34mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.117mg 0.02mg Kit Kat
Vitamin B2 0.21mg 0.19mg Kit Kat
Vitamin B3 0.5mg 3.3mg Mackerel
Vitamin B5 0.64mg Kit Kat
Vitamin B6 0.02mg 0.41mg Mackerel
Folate 14µg 15µg Mackerel
Vitamin B12 0.56µg 12µg Mackerel
Vitamin K 5.2µg 7.8µg Mackerel
Tryptophan 0.09mg Kit Kat
Threonine 0.19mg Kit Kat
Isoleucine 0.28mg Kit Kat
Leucine 0.52mg Kit Kat
Lysine 0.28mg Kit Kat
Methionine 0.16mg Kit Kat
Phenylalanine 0.27mg Kit Kat
Valine 0.36mg Kit Kat
Histidine 0.11mg Kit Kat
Cholesterol 11mg 95mg Kit Kat
Trans Fat 0.099g Mackerel
Saturated Fat 17.953g 7.148g Mackerel
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 5.844g 8.32g Mackerel
Polyunsaturated fat 0.895g 6.21g Mackerel
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 Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
Mackerel
Minerals Daily Need Coverage Score
30%
Kit Kat
131%
Mackerel

Comparison summary

Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated Fat?
Mackerel
Mackerel is lower in Saturated Fat (difference - 10.805g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 4396mg)
Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 84mg)
Which food is cheaper?
Kit Kat
Kit Kat is cheaper (difference - $4)

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.