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Kit Kat vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between kit Kat and rutabagas

  • Kit Kat is richer in vitamin B12, copper, vitamin B2, phosphorus, vitamin B5, calcium, selenium, and iron, yet rutabagas are richer in vitamin C.
  • Daily need coverage for saturated fat for kit Kat is 90% higher.
  • Rutabagas contain less saturated fat.
  • Kit Kat has a lower glycemic index than rutabagas.

Food types used in this article are Candies, KIT KAT Wafer Bar and Rutabagas, raw.

Infographic

Kit Kat vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +85%
Contains more CalciumCalcium +190.7%
Contains more IronIron +127.3%
Contains more CopperCopper +587.5%
Contains more PhosphorusPhosphorus +154.7%
Contains more SeleniumSelenium +614.3%
Contains more PotassiumPotassium +32%
Contains more ZincZinc +166.7%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +31%

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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +425%
Contains more Vitamin B5Vitamin B5 +300%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1633.3%
Contains more CholineCholine +119.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +40%
Contains more Vitamin B6Vitamin B6 +400%
Contains more FolateFolate +50%
~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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +502.8%
Contains more FatsFats +16143.8%
Contains more CarbsCarbs +649.3%
Contains more OtherOther +80.3%
Contains more WaterWater +5386.5%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +23276%
Contains more Poly. FatPolyunsaturated fat +917%
Contains less Sat. FatSaturated fat -99.8%

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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +2550%
Contains more SucroseSucrose +7454.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +250%
Contains more GlucoseGlucose +1337.5%
Contains more FructoseFructose +705%
~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 Rutabagas
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kit Kat Rutabagas DV% diff.
Saturated fat 17.953g 0.027g 81%
Fats 25.99g 0.16g 40%
Vitamin C 0mg 25mg 28%
Calories 518kcal 37kcal 24%
Vitamin B12 0.56µg 0µg 23%
Copper 0.22mg 0.032mg 21%
Carbs 64.59g 8.62g 19%
Monounsaturated fat 5.844g 0.025g 15%
Vitamin B2 0.21mg 0.04mg 13%
Phosphorus 135mg 53mg 12%
Protein 6.51g 1.08g 11%
Vitamin B5 0.64mg 0.16mg 10%
Selenium 5µg 0.7µg 8%
Calcium 125mg 43mg 8%
Iron 1mg 0.44mg 7%
Vitamin B6 0.02mg 0.1mg 6%
Fiber 1g 2.3g 5%
Polyunsaturated fat 0.895g 0.088g 5%
Vitamin K 5.2µg 0.3µg 4%
Cholesterol 11mg 0mg 4%
Magnesium 37mg 20mg 4%
Starch 10.6g 0.4g 4%
Caffeine 14mg 0mg 4%
Choline 31mg 14.1mg 3%
Vitamin A 24µg 0µg 3%
Folate 14µg 21µg 2%
Fructose 0.2g 1.61g 2%
Potassium 231mg 305mg 2%
Sodium 54mg 12mg 2%
Vitamin B1 0.117mg 0.09mg 2%
Vitamin B3 0.5mg 0.7mg 1%
Zinc 0.09mg 0.24mg 1%
Manganese 0.1mg 0.131mg 1%
Net carbs 63.59g 6.32g N/A
Sugar 48.68g 4.46g N/A
Vitamin E 0.34mg 0.3mg 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%
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 Rutabagas
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
15%
Rutabagas
Minerals Daily Need Coverage Score
30%
Kit Kat
13%
Rutabagas

Comparison summary

Which food is lower in Cholesterol?
Rutabagas
Rutabagas is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 44.22g)
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 17.926g)
Which food is cheaper?
Rutabagas
Rutabagas is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is richer in vitamins?
Kit Kat
Kit Kat is relatively richer in vitamins

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.