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  6. Kit Kat vs. Chia seeds

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

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A recap on the differences between kit Kat and chia seeds

  • Chia seeds are higher than kit Kat in fiber, manganese, phosphorus, selenium, iron, copper, magnesium, vitamin B3, and calcium.
  • Chia seeds cover your daily fiber needs 134% more than kit Kat.
  • Kit Kat contains 5 times more saturated fat than chia seeds. While kit Kat contains 17.953g of saturated fat, chia seeds contain only 3.33g.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Candies, KIT KAT Wafer Bar and Seeds, chia seeds, dried.

Infographic

Kit Kat vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +805.4%
Contains more CalciumCalcium +404.8%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +672%
Contains more CopperCopper +320%
Contains more ZincZinc +4988.9%
Contains more PhosphorusPhosphorus +537%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +2623%
Contains more SeleniumSelenium +1004%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.1%
Contains more Vitamin B1Vitamin B1 +429.9%
Contains more Vitamin B3Vitamin B3 +1666%
Contains more FolateFolate +250%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Kit Kat Chia seeds DV% diff.
Polyunsaturated fat 0.895g 23.665g 152%
Fiber 1g 34.4g 134%
Manganese 0.1mg 2.723mg 114%
Phosphorus 135mg 860mg 104%
Selenium 5µg 55.2µg 91%
Iron 1mg 7.72mg 84%
Copper 0.22mg 0.924mg 78%
Magnesium 37mg 335mg 71%
Saturated fat 17.953g 3.33g 66%
Vitamin B3 0.5mg 8.83mg 52%
Calcium 125mg 631mg 51%
Vitamin B1 0.117mg 0.62mg 42%
Zinc 0.09mg 4.58mg 41%
Vitamin B12 0.56µg 0µg 23%
Protein 6.51g 16.54g 20%
Vitamin B5 0.64mg 13%
Monounsaturated fat 5.844g 2.309g 9%
Folate 14µg 49µg 9%
Carbs 64.59g 42.12g 7%
Fats 25.99g 30.74g 7%
Choline 31mg 6%
Potassium 231mg 407mg 5%
Vitamin K 5.2µg 4%
Starch 10.6g 4%
Cholesterol 11mg 0mg 4%
Caffeine 14mg 4%
Vitamin A 24µg 3%
Vitamin B2 0.21mg 0.17mg 3%
Calories 518kcal 486kcal 2%
Vitamin B6 0.02mg 2%
Vitamin C 0mg 1.6mg 2%
Sodium 54mg 16mg 2%
Vitamin E 0.34mg 0.5mg 1%
Net carbs 63.59g 7.72g N/A
Sugar 48.68g N/A
Trans fat 0.099g 0.14g N/A
Tryptophan 0.09mg 0.436mg 0%
Threonine 0.19mg 0.709mg 0%
Isoleucine 0.28mg 0.801mg 0%
Leucine 0.52mg 1.371mg 0%
Lysine 0.28mg 0.97mg 0%
Methionine 0.16mg 0.588mg 0%
Phenylalanine 0.27mg 1.016mg 0%
Valine 0.36mg 0.95mg 0%
Histidine 0.11mg 0.531mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 0.075g 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +53.3%
Contains more ProteinProtein +154.1%
Contains more FatsFats +18.3%
Contains more WaterWater +255.8%
Contains more OtherOther +275%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +153.1%
Contains less Sat. FatSaturated fat -81.5%
Contains more Poly. FatPolyunsaturated fat +2544.1%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.