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

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How are kit Kat and flax seeds different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, and selenium than kit Kat.
  • Daily need coverage for vitamin B1 for flax seeds is 127% higher.
  • Kit Kat contains 5 times more saturated fat than flax seeds. While kit Kat contains 17.953g of saturated fat, flax seeds contain only 3.663g.

Candies, KIT KAT Wafer Bar and Seeds, flaxseed are the varieties used in this article.

Infographic

Kit Kat vs Flax seeds infographic
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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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +959.5%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +473%
Contains more CopperCopper +454.5%
Contains more ZincZinc +4722.2%
Contains more PhosphorusPhosphorus +375.6%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +2382%
Contains more SeleniumSelenium +408%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1305.1%
Contains more Vitamin B3Vitamin B3 +516%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +2265%
Contains more FolateFolate +521.4%
Contains more CholineCholine +153.9%
~equal in Vitamin E ~0.31mg
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +123.6%
Contains more ProteinProtein +181%
Contains more FatsFats +62.2%
Contains more WaterWater +327%
Contains more OtherOther +189.8%

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +28.8%
Contains more Poly. FatPolyunsaturated fat +3110.1%

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3381.7%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +150%
~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 Flax seeds
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Flax seeds DV% diff.
Polyunsaturated fat 0.895g 28.73g 186%
Vitamin B1 0.117mg 1.644mg 127%
Copper 0.22mg 1.22mg 111%
Fiber 1g 27.3g 105%
Manganese 0.1mg 2.482mg 104%
Magnesium 37mg 392mg 85%
Phosphorus 135mg 642mg 72%
Saturated fat 17.953g 3.663g 65%
Iron 1mg 5.73mg 59%
Zinc 0.09mg 4.34mg 39%
Selenium 5µg 25.4µg 37%
Vitamin B6 0.02mg 0.473mg 35%
Fats 25.99g 42.16g 25%
Protein 6.51g 18.29g 24%
Vitamin B12 0.56µg 0µg 23%
Folate 14µg 87µg 18%
Potassium 231mg 813mg 17%
Vitamin B3 0.5mg 3.08mg 16%
Calcium 125mg 255mg 13%
Carbs 64.59g 28.88g 12%
Choline 31mg 78.7mg 9%
Vitamin B5 0.64mg 0.985mg 7%
Starch 10.6g 4%
Monounsaturated fat 5.844g 7.527g 4%
Cholesterol 11mg 0mg 4%
Vitamin B2 0.21mg 0.161mg 4%
Caffeine 14mg 0mg 4%
Vitamin A 24µg 0µg 3%
Calories 518kcal 534kcal 1%
Vitamin K 5.2µg 4.3µg 1%
Vitamin C 0mg 0.6mg 1%
Sodium 54mg 30mg 1%
Net carbs 63.59g 1.58g N/A
Sugar 48.68g 1.55g N/A
Vitamin E 0.34mg 0.31mg 0%
Trans fat 0.099g N/A
Tryptophan 0.09mg 0.297mg 0%
Threonine 0.19mg 0.766mg 0%
Isoleucine 0.28mg 0.896mg 0%
Leucine 0.52mg 1.235mg 0%
Lysine 0.28mg 0.862mg 0%
Methionine 0.16mg 0.37mg 0%
Phenylalanine 0.27mg 0.957mg 0%
Valine 0.36mg 1.072mg 0%
Histidine 0.11mg 0.472mg 0%
Fructose 0.2g 0g 0%
Omega-3 - ALA 0.075g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
30%
Kit Kat
191%
Flax seeds

Comparison summary

Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 47.13g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 14.29g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($3)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.