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

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A recap on differences between kit Kat and sockeye salmon

  • Kit Kat is higher in copper, yet sockeye salmon is higher in vitamin B12, vitamin D, vitamin B6, vitamin B3, selenium, phosphorus, and choline.
  • Sockeye salmon covers your daily vitamin B12 needs 163% more than kit Kat.
  • Kit Kat contains 19 times more saturated fat than sockeye salmon. While kit Kat contains 17.953g of saturated fat, sockeye salmon contains only 0.969g.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Candies, KIT KAT Wafer Bar and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Kit Kat vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +1036.4%
Contains more IronIron +92.3%
Contains more CopperCopper +189.5%
Contains less SodiumSodium -41.3%
Contains more ManganeseManganese +669.2%
Contains more PotassiumPotassium +88.7%
Contains more ZincZinc +511.1%
Contains more PhosphorusPhosphorus +125.9%
Contains more SeleniumSelenium +610%
~equal in Magnesium ~36mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin KVitamin K +5100%
Contains more FolateFolate +100%
Contains more Vitamin AVitamin A +141.7%
Contains more Vitamin EVitamin E +191.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +34.2%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more Vitamin B3Vitamin B3 +1924.6%
Contains more Vitamin B5Vitamin B5 +99.1%
Contains more Vitamin B6Vitamin B6 +4035%
Contains more Vitamin B12Vitamin B12 +698.2%
Contains more CholineCholine +263.2%
~equal in Vitamin C ~0mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +366.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +106.5%
Contains more ProteinProtein +306.8%
Contains more WaterWater +4030.7%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +213.5%
Contains less Sat. FatSaturated fat -94.6%
Contains more Poly. FatPolyunsaturated fat +48.3%

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 Sockeye 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 Sockeye salmon DV% diff.
Vitamin B12 0.56µg 4.47µg 163%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Saturated fat 17.953g 0.969g 77%
Vitamin B6 0.02mg 0.827mg 62%
Vitamin B3 0.5mg 10.123mg 60%
Selenium 5µg 35.5µg 55%
Protein 6.51g 26.48g 40%
Fats 25.99g 5.57g 31%
Phosphorus 135mg 305mg 24%
Carbs 64.59g 0g 22%
Calories 518kcal 156kcal 18%
Cholesterol 11mg 61mg 17%
Copper 0.22mg 0.076mg 16%
Choline 31mg 112.6mg 15%
Vitamin B5 0.64mg 1.274mg 13%
Calcium 125mg 11mg 11%
Monounsaturated fat 5.844g 1.864g 10%
Iron 1mg 0.52mg 6%
Potassium 231mg 436mg 6%
Caffeine 14mg 0mg 4%
Vitamin K 5.2µg 0.1µg 4%
Starch 10.6g 0g 4%
Vitamin A 24µg 58µg 4%
Fiber 1g 0g 4%
Manganese 0.1mg 0.013mg 4%
Zinc 0.09mg 0.55mg 4%
Vitamin E 0.34mg 0.99mg 4%
Vitamin B1 0.117mg 0.157mg 3%
Polyunsaturated fat 0.895g 1.327g 3%
Vitamin B2 0.21mg 0.246mg 3%
Folate 14µg 7µg 2%
Sodium 54mg 92mg 2%
Net carbs 63.59g 0g N/A
Magnesium 37mg 36mg 0%
Sugar 48.68g 0g N/A
Trans fat 0.099g 0.023g N/A
Tryptophan 0.09mg 0.335mg 0%
Threonine 0.19mg 1.247mg 0%
Isoleucine 0.28mg 1.274mg 0%
Leucine 0.52mg 2.185mg 0%
Lysine 0.28mg 2.574mg 0%
Methionine 0.16mg 0.858mg 0%
Phenylalanine 0.27mg 1.086mg 0%
Valine 0.36mg 1.461mg 0%
Histidine 0.11mg 0.711mg 0%
Fructose 0.2g 0g 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.075g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0g 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Sockeye 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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
30%
Kit Kat
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 16.984g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 38mg)
Which food is cheaper?
Kit Kat
Kit Kat is cheaper (difference - $10)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.