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  6. Kit Kat vs. Pretzel

Kit Kat vs. Pretzel — In-Depth Nutrition Comparison

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What are the main differences between Kit Kat and Pretzel?

  • Kit Kat is richer in Vitamin B12, and Calcium, while Pretzel is higher in Iron, Manganese, Folate, Vitamin B3, Vitamin B1, and Fiber.
  • Kit Kat's daily need coverage for Saturated Fat is 88% higher.
  • Pretzel is lower in Saturated Fat.

We used Candies, KIT KAT Wafer Bar and Snacks, pretzels, hard, plain, salted types in this comparison.

Infographic

Kit Kat vs Pretzel 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.
Kit Kat
Kit Kat
7
:
3
Pretzel
Pretzel
Contains more Calcium +363%
Contains more Magnesium +27.6%
Contains less Sodium -95.6%
Contains more Copper +41%
Contains more Selenium +13.6%
Contains more Iron +358%
Contains more Zinc +1055.6%
Contains more Manganese +915%
Equal in Phosphorus - 128
Equal in Potassium - 223
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains more Calcium +363%
Contains more Magnesium +27.6%
Contains less Sodium -95.6%
Contains more Copper +41%
Contains more Selenium +13.6%
Contains more Iron +358%
Contains more Zinc +1055.6%
Contains more Manganese +915%
Equal in Phosphorus - 128
Equal in Potassium - 223

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
4
:
7
Pretzel
Pretzel
Contains more Vitamin A +∞%
Contains more Vitamin B5 +98.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +85.7%
Contains more Vitamin E +38.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +262.4%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B3 +954%
Contains more Vitamin B6 +270%
Contains more Folate +1085.7%
Kit Kat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 7% 0% 0% 30% 49% 10% 39% 5% 11% 70% 14%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin B5 +98.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +85.7%
Contains more Vitamin E +38.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +262.4%
Contains more Vitamin B2 +58.1%
Contains more Vitamin B3 +954%
Contains more Vitamin B6 +270%
Contains more Folate +1085.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kit Kat
Kit Kat
1
:
4
Pretzel
Pretzel
Contains more Fats +787%
Contains more Protein +54.2%
Contains more Carbs +24.5%
Contains more Water +92%
Contains more Other +174.2%
Kit Kat
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Pretzel
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Fats +787%
Contains more Protein +54.2%
Contains more Carbs +24.5%
Contains more Water +92%
Contains more Other +174.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kit Kat
Kit Kat
1
:
2
Pretzel
Pretzel
Contains more Monounsaturated Fat +703.9%
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +44.2%
Kit Kat
73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains more Monounsaturated Fat +703.9%
Contains less Saturated Fat -97.8%
Contains more Polyunsaturated fat +44.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kit Kat
Kit Kat
2
:
4
Pretzel
Pretzel
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Starch +584.7%
Contains more Glucose +331.3%
Contains more Fructose +55%
Contains more Maltose +1485.7%
Kit Kat
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
Pretzel
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Lactose +∞%
Contains more Starch +584.7%
Contains more Glucose +331.3%
Contains more Fructose +55%
Contains more Maltose +1485.7%

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 Pretzel
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Pretzel Opinion
Net carbs 63.59g 76.99g Pretzel
Protein 6.51g 10.04g Pretzel
Fats 25.99g 2.93g Kit Kat
Carbs 64.59g 80.39g Pretzel
Calories 518kcal 384kcal Kit Kat
Starch 10.6g 72.58g Pretzel
Fructose 0.2g 0.31g Pretzel
Sugar 48.68g 2.21g Pretzel
Fiber 1g 3.4g Pretzel
Calcium 125mg 27mg Kit Kat
Iron 1mg 4.58mg Pretzel
Magnesium 37mg 29mg Kit Kat
Phosphorus 135mg 128mg Kit Kat
Potassium 231mg 223mg Kit Kat
Sodium 54mg 1240mg Kit Kat
Zinc 0.09mg 1.04mg Pretzel
Copper 0.22mg 0.156mg Kit Kat
Manganese 0.1mg 1.015mg Pretzel
Selenium 5µg 4.4µg Kit Kat
Vitamin A 81IU 0IU Kit Kat
Vitamin A RAE 24µg 0µg Kit Kat
Vitamin E 0.34mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.117mg 0.424mg Pretzel
Vitamin B2 0.21mg 0.332mg Pretzel
Vitamin B3 0.5mg 5.27mg Pretzel
Vitamin B5 0.64mg 0.322mg Kit Kat
Vitamin B6 0.02mg 0.074mg Pretzel
Folate 14µg 166µg Pretzel
Vitamin B12 0.56µg 0µg Kit Kat
Vitamin K 5.2µg 2.8µg Kit Kat
Tryptophan 0.09mg 0.097mg Pretzel
Threonine 0.19mg 0.25mg Pretzel
Isoleucine 0.28mg 0.407mg Pretzel
Leucine 0.52mg 0.757mg Pretzel
Lysine 0.28mg 0.257mg Kit Kat
Methionine 0.16mg 0.177mg Pretzel
Phenylalanine 0.27mg 0.52mg Pretzel
Valine 0.36mg 0.48mg Pretzel
Histidine 0.11mg 0.22mg Pretzel
Cholesterol 11mg 0mg Pretzel
Trans Fat 0.099g 0.004g Pretzel
Saturated Fat 17.953g 0.391g Pretzel
Monounsaturated Fat 5.844g 0.727g Kit Kat
Polyunsaturated fat 0.895g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0g 0.001g Pretzel
Omega-3 - ALA 0.075g 0.063g Kit Kat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Pretzel
Minerals Daily Need Coverage Score
30%
Kit Kat
67%
Pretzel

Comparison summary

Which food is lower in Sugar?
Pretzel
Pretzel is lower in Sugar (difference - 46.47g)
Which food is lower in Cholesterol?
Pretzel
Pretzel is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Pretzel
Pretzel is lower in Saturated Fat (difference - 17.562g)
Which food is cheaper?
Pretzel
Pretzel is cheaper (difference - $0.6)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 1186mg)
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 33)
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.
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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.