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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.
  • Pretzel has a higher glycemic index (83) than kit Kat (50).

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.
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +27.6%
Contains more CalciumCalcium +363%
Contains more CopperCopper +41%
Contains less SodiumSodium -95.6%
Contains more SeleniumSelenium +13.6%
Contains more IronIron +358%
Contains more ZincZinc +1055.6%
Contains more ManganeseManganese +915%
~equal in Potassium ~223mg
~equal in Phosphorus ~128mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 8% 6.8% 29% 48% 9.4% 38% 4.6% 70% 13% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +98.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +85.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +38.2%
Contains more Vitamin B1Vitamin B1 +262.4%
Contains more Vitamin B2Vitamin B2 +58.1%
Contains more Vitamin B3Vitamin B3 +954%
Contains more Vitamin B6Vitamin B6 +270%
Contains more FolateFolate +1085.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Kit Kat Pretzel DV% diff.
Saturated fat 17.953g 0.391g 80%
Sodium 54mg 1240mg 52%
Iron 1mg 4.58mg 45%
Manganese 0.1mg 1.015mg 40%
Folate 14µg 166µg 38%
Fats 25.99g 2.93g 35%
Vitamin B3 0.5mg 5.27mg 30%
Starch 10.6g 72.58g 26%
Vitamin B1 0.117mg 0.424mg 26%
Vitamin B12 0.56µg 0µg 23%
Monounsaturated fat 5.844g 0.727g 13%
Calcium 125mg 27mg 10%
Fiber 1g 3.4g 10%
Zinc 0.09mg 1.04mg 9%
Vitamin B2 0.21mg 0.332mg 9%
Calories 518kcal 384kcal 7%
Protein 6.51g 10.04g 7%
Copper 0.22mg 0.156mg 7%
Vitamin B5 0.64mg 0.322mg 6%
Carbs 64.59g 80.39g 5%
Cholesterol 11mg 0mg 4%
Vitamin B6 0.02mg 0.074mg 4%
Caffeine 14mg 0mg 4%
Vitamin A 24µg 0µg 3%
Polyunsaturated fat 0.895g 1.291g 3%
Vitamin C 0mg 2.1mg 2%
Magnesium 37mg 29mg 2%
Vitamin K 5.2µg 2.8µg 2%
Phosphorus 135mg 128mg 1%
Vitamin E 0.34mg 0.47mg 1%
Selenium 5µg 4.4µg 1%
Protein per 100 calories 1.3g 2.6g N/A
Calories per 10 g protein 796kcal 382kcal N/A
Weight per 100 calories 19g 26g N/A
Unsaturated / Saturated Fat ratio 0.38 5.2 N/A
Net carbs 63.59g 76.99g N/A
Potassium 231mg 223mg 0%
Sugar 48.68g 2.21g N/A
Trans fat 0.099g 0.004g N/A
Choline 31mg 29.5mg 0%
Tryptophan 0.09mg 0.097mg 0%
Threonine 0.19mg 0.25mg 0%
Isoleucine 0.28mg 0.407mg 0%
Leucine 0.52mg 0.757mg 0%
Lysine 0.28mg 0.257mg 0%
Methionine 0.16mg 0.177mg 0%
Phenylalanine 0.27mg 0.52mg 0%
Valine 0.36mg 0.48mg 0%
Histidine 0.11mg 0.22mg 0%
Fructose 0.2g 0.31g 0%
Omega-3 - ALA 0.075g 0.063g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 1.223g 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
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 FatsFats +787%
Contains more ProteinProtein +54.2%
Contains more CarbsCarbs +24.5%
Contains more WaterWater +92%
Contains more OtherOther +174.2%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +703.9%
Contains less Sat. FatSaturated fat -97.8%
Contains more Poly. FatPolyunsaturated fat +44.2%

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
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 SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more StarchStarch +584.7%
Contains more GlucoseGlucose +331.3%
Contains more FructoseFructose +55%
Contains more MaltoseMaltose +1485.7%
~equal in Galactose ~0g

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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. 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.