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Kit Kat vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between kit Kat and summer squash

  • Kit Kat has more vitamin B12, copper, phosphorus, calcium, vitamin B5, selenium, and iron; however, summer squash is richer in vitamin C and vitamin B6.
  • Kit Kat covers your daily saturated fat needs 90% more than summer squash.
  • Summer squash contains less saturated fat.
  • Kit Kat has a higher glycemic index. The glycemic index of kit Kat is 50, while the glycemic index of summer squash is 13.

Specific food types used in this comparison are Candies, KIT KAT Wafer Bar and Squash, summer, all varieties, raw.

Infographic

Kit Kat vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +117.6%
Contains more CalciumCalcium +733.3%
Contains more IronIron +185.7%
Contains more CopperCopper +331.4%
Contains more PhosphorusPhosphorus +255.3%
Contains more SeleniumSelenium +2400%
Contains more PotassiumPotassium +13.4%
Contains more ZincZinc +222.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +75%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +47.9%
Contains more Vitamin B5Vitamin B5 +312.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +73.3%
Contains more CholineCholine +362.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +990%
Contains more FolateFolate +107.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.487mg

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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +438%
Contains more FatsFats +14338.9%
Contains more CarbsCarbs +1828.1%
Contains more OtherOther +106.5%
Contains more WaterWater +5706.1%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +36425%
Contains more Poly. FatPolyunsaturated fat +905.6%
Contains less Sat. FatSaturated fat -99.8%

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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +133366.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +368.8%
Contains more FructoseFructose +375%
~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 Summer squash
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Kit Kat Summer squash DV% diff.
Saturated fat 17.953g 0.044g 81%
Fats 25.99g 0.18g 40%
Calories 518kcal 16kcal 25%
Vitamin B12 0.56µg 0µg 23%
Carbs 64.59g 3.35g 20%
Vitamin C 0mg 17mg 19%
Copper 0.22mg 0.051mg 19%
Monounsaturated fat 5.844g 0.016g 15%
Vitamin B6 0.02mg 0.218mg 15%
Phosphorus 135mg 38mg 14%
Calcium 125mg 15mg 11%
Protein 6.51g 1.21g 11%
Vitamin B5 0.64mg 0.155mg 10%
Selenium 5µg 0.2µg 9%
Iron 1mg 0.35mg 8%
Vitamin B1 0.117mg 0.048mg 6%
Polyunsaturated fat 0.895g 0.089g 5%
Vitamin B2 0.21mg 0.142mg 5%
Magnesium 37mg 17mg 5%
Caffeine 14mg 0mg 4%
Starch 10.6g 4%
Cholesterol 11mg 0mg 4%
Choline 31mg 6.7mg 4%
Folate 14µg 29µg 4%
Manganese 0.1mg 0.175mg 3%
Vitamin K 5.2µg 3µg 2%
Vitamin A 24µg 10µg 2%
Zinc 0.09mg 0.29mg 2%
Sodium 54mg 2mg 2%
Potassium 231mg 262mg 1%
Fructose 0.2g 0.95g 1%
Vitamin E 0.34mg 0.12mg 1%
Net carbs 63.59g 2.25g N/A
Sugar 48.68g 2.2g N/A
Fiber 1g 1.1g 0%
Vitamin B3 0.5mg 0.487mg 0%
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.011mg 0%
Threonine 0.19mg 0.028mg 0%
Isoleucine 0.28mg 0.042mg 0%
Leucine 0.52mg 0.069mg 0%
Lysine 0.28mg 0.065mg 0%
Methionine 0.16mg 0.017mg 0%
Phenylalanine 0.27mg 0.041mg 0%
Valine 0.36mg 0.053mg 0%
Histidine 0.11mg 0.025mg 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Summer squash
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
16%
Summer squash
Minerals Daily Need Coverage Score
30%
Kit Kat
12%
Summer squash

Comparison summary

Which food is lower in Cholesterol?
Summer squash
Summer squash is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 46.48g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Summer squash
Summer squash is lower in Saturated fat (difference - 17.909g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 37)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $3)
Which food is richer in minerals?
Kit Kat
Kit Kat is relatively richer in minerals
Which food is richer in vitamins?
Kit Kat
Kit Kat is relatively richer in vitamins

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.