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  6. Kit Kat vs. Mustard Greens Raw

Kit Kat vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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How are kit Kat and mustard Greens Raw different?

  • Kit Kat is higher in vitamin B12, phosphorus, and vitamin B5; however, mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin B6, vitamin E, and fiber.
  • Daily need coverage for vitamin K for mustard Greens Raw is 210% higher.
  • Mustard Greens Raw have less saturated fat.
  • Mustard Greens Raw have a lower glycemic index (32) than kit Kat (50).

Candies, KIT KAT Wafer Bar and Mustard greens, raw are the varieties used in this article.

Infographic

Kit Kat vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +15.6%
Contains more CopperCopper +33.3%
Contains more PhosphorusPhosphorus +132.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +455.6%
Contains more PotassiumPotassium +66.2%
Contains more IronIron +64%
Contains more ZincZinc +177.8%
Contains less SodiumSodium -63%
~equal in Calcium ~115mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B5Vitamin B5 +204.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +16.7%
Contains more CholineCholine +6100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +529.2%
Contains more Vitamin EVitamin E +491.2%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B6Vitamin B6 +800%
Contains more Vitamin KVitamin K +4851.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kit Kat Mustard Greens Raw DV% diff.
Vitamin K 5.2µg 257.5µg 210%
Saturated fat 17.953g 0.01g 82%
Vitamin C 0mg 70mg 78%
Fats 25.99g 0.42g 39%
Calories 518kcal 27kcal 25%
Vitamin B12 0.56µg 0µg 23%
Carbs 64.59g 4.67g 20%
Monounsaturated fat 5.844g 0.092g 14%
Vitamin A 24µg 151µg 14%
Vitamin B6 0.02mg 0.18mg 12%
Phosphorus 135mg 58mg 11%
Vitamin E 0.34mg 2.01mg 11%
Vitamin B5 0.64mg 0.21mg 9%
Fiber 1g 3.2g 9%
Vitamin B2 0.21mg 0.11mg 8%
Iron 1mg 1.64mg 8%
Selenium 5µg 0.9µg 7%
Protein 6.51g 2.86g 7%
Choline 31mg 0.5mg 6%
Copper 0.22mg 0.165mg 6%
Polyunsaturated fat 0.895g 0.038g 6%
Potassium 231mg 384mg 5%
Caffeine 14mg 0mg 4%
Cholesterol 11mg 0mg 4%
Starch 10.6g 4%
Manganese 0.1mg 4%
Vitamin B1 0.117mg 0.08mg 3%
Vitamin B3 0.5mg 0.8mg 2%
Sodium 54mg 20mg 1%
Calcium 125mg 115mg 1%
Magnesium 37mg 32mg 1%
Folate 14µg 12µg 1%
Zinc 0.09mg 0.25mg 1%
Net carbs 63.59g 1.47g N/A
Sugar 48.68g 1.32g N/A
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

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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +127.6%
Contains more FatsFats +6088.1%
Contains more CarbsCarbs +1283.1%
Contains more WaterWater +5464.4%
~equal in Other ~1.35g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +6252.2%
Contains more Poly. FatPolyunsaturated fat +2255.3%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.