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Kit Kat vs. Mashed potato — In-Depth Nutrition Comparison

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How are kit Kat and mashed potato different?

  • Kit Kat has more copper, vitamin B12, vitamin B2, phosphorus, calcium, iron, and vitamin B1; however, mashed potato is richer in vitamin B6.
  • Kit Kat covers your daily need for saturated fat, 87% more than mashed potato.
  • Kit Kat has 14 times more vitamin B2 than mashed potato. Kit Kat has 0.21mg of vitamin B2, while mashed potato has 0.015mg.
  • Mashed potato contains less saturated fat.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of kit Kat is 50.

Candies, KIT KAT Wafer Bar and Fast foods, potato, mashed types were used in this article.

Infographic

Kit Kat vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +594.4%
Contains more IronIron +222.6%
Contains more CopperCopper +528.6%
Contains more PhosphorusPhosphorus +128.8%
Contains less SodiumSodium -82.4%
Contains more SeleniumSelenium +525%
Contains more PotassiumPotassium +23.8%
Contains more ZincZinc +144.4%
~equal in Manganese ~0.098mg

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +1300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +700%
Contains more FolateFolate +55.6%
Contains more CholineCholine +131.3%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B3Vitamin B3 +116%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin KVitamin K +13.5%
~equal in Vitamin C ~0mg
~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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +294.5%
Contains more FatsFats +821.6%
Contains more CarbsCarbs +340.9%
Contains more WaterWater +4784.7%
~equal in Other ~1.26g

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +711.7%
Contains less Sat. FatSaturated fat -96.8%
Contains more Poly. FatPolyunsaturated fat +49.9%

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
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +39940%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +14.2%
Contains more GlucoseGlucose +25%
~equal in Fructose ~0.2g
~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 Mashed potato
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Mashed potato DV% diff.
Saturated fat 17.953g 0.577g 79%
Fats 25.99g 2.82g 36%
Calories 518kcal 89kcal 21%
Copper 0.22mg 0.035mg 21%
Vitamin B12 0.56µg 0.07µg 20%
Carbs 64.59g 14.65g 17%
Vitamin B2 0.21mg 0.015mg 15%
Monounsaturated fat 5.844g 0.72g 13%
Vitamin B5 0.64mg 13%
Sodium 54mg 306mg 11%
Calcium 125mg 18mg 11%
Phosphorus 135mg 59mg 11%
Protein 6.51g 1.65g 10%
Iron 1mg 0.31mg 9%
Vitamin B1 0.117mg 0.015mg 9%
Selenium 5µg 0.8µg 8%
Vitamin B6 0.02mg 0.12mg 8%
Magnesium 37mg 15mg 5%
Caffeine 14mg 0mg 4%
Cholesterol 11mg 0mg 4%
Vitamin B3 0.5mg 1.08mg 4%
Polyunsaturated fat 0.895g 1.342g 3%
Choline 31mg 13.4mg 3%
Potassium 231mg 286mg 2%
Vitamin A 24µg 43µg 2%
Vitamin K 5.2µg 5.9µg 1%
Folate 14µg 9µg 1%
Zinc 0.09mg 0.22mg 1%
Starch 10.6g 12.1g 1%
Vitamin E 0.34mg 0.42mg 1%
Fiber 1g 1.3g 1%
Net carbs 63.59g 13.35g N/A
Sugar 48.68g 0.5g N/A
Manganese 0.1mg 0.098mg 0%
Trans fat 0.099g 0.105g 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 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.075g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
30%
Kit Kat
15%
Mashed potato

Comparison summary

Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 48.18g)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 17.376g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 252mg)
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.