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Kit Kat vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between kit Kat and fruit salad

  • Kit Kat has more vitamin B12, copper, phosphorus, vitamin B2, vitamin B5, calcium, iron, and vitamin B1; however, fruit salad has more vitamin A.
  • Kit Kat's daily need coverage for saturated fat is 90% more.
  • Fruit salad is lower in saturated fat.

The food varieties used in the comparison are Candies, KIT KAT Wafer Bar and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Kit Kat vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +1036.4%
Contains more PotassiumPotassium +99.1%
Contains more IronIron +300%
Contains more CopperCopper +340%
Contains more PhosphorusPhosphorus +864.3%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -90.7%
Contains more ManganeseManganese +51%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +963.6%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B5Vitamin B5 +1107.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +25%
Contains more Vitamin B6Vitamin B6 +35%
~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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +1176.5%
Contains more FatsFats +86533.3%
Contains more CarbsCarbs +394.9%
Contains more OtherOther +392.3%
Contains more WaterWater +5185.3%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +116780%
Contains more Poly. FatPolyunsaturated fat +8036.4%
Contains less Sat. FatSaturated fat -100%

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 Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Kit Kat Fruit salad DV% diff.
Saturated fat 17.953g 0.004g 82%
Fats 25.99g 0.03g 40%
Calories 518kcal 50kcal 23%
Vitamin B12 0.56µg 0µg 23%
Copper 0.22mg 0.05mg 19%
Carbs 64.59g 13.05g 17%
Phosphorus 135mg 14mg 17%
Monounsaturated fat 5.844g 0.005g 15%
Vitamin B2 0.21mg 0.014mg 15%
Protein 6.51g 0.51g 12%
Vitamin B5 0.64mg 0.053mg 12%
Calcium 125mg 11mg 11%
Iron 1mg 0.25mg 9%
Selenium 5µg 9%
Vitamin B1 0.117mg 0.011mg 9%
Magnesium 37mg 8mg 7%
Polyunsaturated fat 0.895g 0.011g 6%
Choline 31mg 6%
Vitamin K 5.2µg 4%
Caffeine 14mg 4%
Vitamin C 0mg 3.3mg 4%
Starch 10.6g 4%
Cholesterol 11mg 0mg 4%
Folate 14µg 3µg 3%
Potassium 231mg 116mg 3%
Manganese 0.1mg 0.151mg 2%
Vitamin E 0.34mg 2%
Sodium 54mg 5mg 2%
Vitamin B3 0.5mg 0.356mg 1%
Vitamin A 24µg 30µg 1%
Vitamin B6 0.02mg 0.027mg 1%
Net carbs 63.59g 12.05g N/A
Sugar 48.68g N/A
Fiber 1g 1g 0%
Zinc 0.09mg 0.14mg 0%
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0%
Threonine 0.19mg 0%
Isoleucine 0.28mg 0%
Leucine 0.52mg 0%
Lysine 0.28mg 0%
Methionine 0.16mg 0%
Phenylalanine 0.27mg 0%
Valine 0.36mg 0%
Histidine 0.11mg 0%
Fructose 0.2g 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 Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
30%
Kit Kat
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 4)
Which food is richer in vitamins?
Kit Kat
Kit Kat is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 48.68g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 17.949g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $3)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.