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Kit Kat vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the main differences between kit Kat and smoked salmon?

  • Kit Kat is richer in calcium and vitamin B2, while smoked salmon is higher in vitamin D, vitamin B12, selenium, vitamin B3, vitamin B6, and choline.
  • Smoked salmon's daily need coverage for vitamin D is 114% higher.
  • Smoked salmon has 19 times less saturated fat than kit Kat. Kit Kat has 17.953g of saturated fat, while smoked salmon has 0.929g.
  • Kit Kat has a higher glycemic index (50) than smoked salmon (0).

We used Candies, KIT KAT Wafer Bar and Fish, salmon, chinook, smoked types in this comparison.

Infographic

Kit Kat vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +105.6%
Contains more CalciumCalcium +1036.4%
Contains more PotassiumPotassium +32%
Contains more IronIron +17.6%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +488.2%
Contains more ZincZinc +244.4%
Contains more PhosphorusPhosphorus +21.5%
Contains more SeleniumSelenium +548%
~equal in Copper ~0.23mg

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +408.7%
Contains more Vitamin B2Vitamin B2 +107.9%
Contains more Vitamin KVitamin K +5100%
Contains more FolateFolate +600%
Contains more Vitamin EVitamin E +297.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +844%
Contains more Vitamin B5Vitamin B5 +35.9%
Contains more Vitamin B6Vitamin B6 +1290%
Contains more Vitamin B12Vitamin B12 +482.1%
Contains more CholineCholine +187.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~26µg

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% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +501.6%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +180.8%
Contains more WaterWater +4317.2%
Contains more OtherOther +321.9%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +188.9%
Contains less Sat. FatSaturated fat -94.8%
Contains more Poly. FatPolyunsaturated fat +11.2%

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 Smoked salmon
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Smoked salmon DV% diff.
Vitamin B12 0.56µg 3.26µg 113%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Saturated fat 17.953g 0.929g 77%
Selenium 5µg 32.4µg 50%
Fats 25.99g 4.32g 33%
Sodium 54mg 672mg 27%
Vitamin B3 0.5mg 4.72mg 26%
Protein 6.51g 18.28g 24%
Carbs 64.59g 0g 22%
Vitamin B6 0.02mg 0.278mg 20%
Calories 518kcal 117kcal 20%
Choline 31mg 89mg 11%
Calcium 125mg 11mg 11%
Monounsaturated fat 5.844g 2.023g 10%
Vitamin B2 0.21mg 0.101mg 8%
Vitamin B1 0.117mg 0.023mg 8%
Vitamin E 0.34mg 1.35mg 7%
Magnesium 37mg 18mg 5%
Vitamin B5 0.64mg 0.87mg 5%
Vitamin K 5.2µg 0.1µg 4%
Cholesterol 11mg 23mg 4%
Caffeine 14mg 0mg 4%
Fiber 1g 0g 4%
Manganese 0.1mg 0.017mg 4%
Phosphorus 135mg 164mg 4%
Starch 10.6g 4%
Folate 14µg 2µg 3%
Potassium 231mg 175mg 2%
Iron 1mg 0.85mg 2%
Zinc 0.09mg 0.31mg 2%
Copper 0.22mg 0.23mg 1%
Polyunsaturated fat 0.895g 0.995g 1%
Net carbs 63.59g 0g N/A
Sugar 48.68g 0g N/A
Vitamin A 24µg 26µg 0%
Trans fat 0.099g N/A
Tryptophan 0.09mg 0.205mg 0%
Threonine 0.19mg 0.801mg 0%
Isoleucine 0.28mg 0.842mg 0%
Leucine 0.52mg 1.486mg 0%
Lysine 0.28mg 1.679mg 0%
Methionine 0.16mg 0.541mg 0%
Phenylalanine 0.27mg 0.714mg 0%
Valine 0.36mg 0.942mg 0%
Histidine 0.11mg 0.538mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - ALA 0.075g N/A
Omega-3 - DPA 0g 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Smoked salmon
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
76%
Smoked salmon
Minerals Daily Need Coverage Score
30%
Kit Kat
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 17.024g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 618mg)
Which food is cheaper?
Kit Kat
Kit Kat is cheaper (difference - $11)
Which food is richer in minerals?
?
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.