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  6. Kit Kat vs. Pumpkin seeds

Kit Kat vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between kit Kat and pumpkin seeds

  • Kit Kat has more vitamin B12 and vitamin B2; however, pumpkin seeds have more zinc, fiber, magnesium, copper, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Pumpkin seeds are lower in saturated fat.

The food varieties used in the comparison are Candies, KIT KAT Wafer Bar and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Kit Kat vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +127.3%
Contains more PhosphorusPhosphorus +46.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +608.1%
Contains more PotassiumPotassium +297.8%
Contains more IronIron +231%
Contains more CopperCopper +213.6%
Contains more ZincZinc +11344.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +396%

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
10
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +244.1%
Contains more Vitamin B2Vitamin B2 +303.8%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B5Vitamin B5 +1042.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +85%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kit Kat Pumpkin seeds DV% diff.
Zinc 0.09mg 10.3mg 93%
Fiber 1g 18.4g 70%
Saturated fat 17.953g 3.67g 65%
Magnesium 37mg 262mg 54%
Polyunsaturated fat 0.895g 8.844g 53%
Copper 0.22mg 0.69mg 52%
Iron 1mg 3.31mg 29%
Protein 6.51g 18.55g 24%
Vitamin B12 0.56µg 0µg 23%
Potassium 231mg 919mg 20%
Manganese 0.1mg 0.496mg 17%
Vitamin B5 0.64mg 0.056mg 12%
Vitamin B2 0.21mg 0.052mg 12%
Fats 25.99g 19.4g 10%
Selenium 5µg 9%
Calcium 125mg 55mg 7%
Vitamin B1 0.117mg 0.034mg 7%
Choline 31mg 6%
Phosphorus 135mg 92mg 6%
Vitamin K 5.2µg 4%
Caffeine 14mg 4%
Calories 518kcal 446kcal 4%
Carbs 64.59g 53.75g 4%
Starch 10.6g 4%
Cholesterol 11mg 0mg 4%
Vitamin E 0.34mg 2%
Sodium 54mg 18mg 2%
Vitamin A 24µg 3µg 2%
Vitamin B3 0.5mg 0.286mg 1%
Vitamin B6 0.02mg 0.037mg 1%
Folate 14µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 63.59g 35.35g N/A
Sugar 48.68g N/A
Trans fat 0.099g N/A
Monounsaturated fat 5.844g 6.032g 0%
Tryptophan 0.09mg 0.326mg 0%
Threonine 0.19mg 0.683mg 0%
Isoleucine 0.28mg 0.956mg 0%
Leucine 0.52mg 1.572mg 0%
Lysine 0.28mg 1.386mg 0%
Methionine 0.16mg 0.417mg 0%
Phenylalanine 0.27mg 0.924mg 0%
Valine 0.36mg 1.491mg 0%
Histidine 0.11mg 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +34%
Contains more CarbsCarbs +20.2%
Contains more ProteinProtein +184.9%
Contains more WaterWater +176.1%
Contains more OtherOther +196.9%

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% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Poly. FatPolyunsaturated fat +888.2%
~equal in Monounsaturated fat ~6.032g

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.