Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kit Kat vs. Squid — In-Depth Nutrition Comparison

Compare

How are kit Kat and squid different?

  • Kit Kat contains less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc than squid.
  • Squid covers your daily need for vitamin B12, 202% more than kit Kat.
  • Kit Kat has 76 times more saturated fat than squid. Kit Kat has 17.953g of saturated fat, while squid has 0.236g.

Candies, KIT KAT Wafer Bar and Mollusks, cuttlefish, mixed species, cooked, moist heat types were used in this article.

Infographic

Kit Kat vs Squid 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%
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -92.7%
Contains more MagnesiumMagnesium +62.2%
Contains more CalciumCalcium +44%
Contains more PotassiumPotassium +175.8%
Contains more IronIron +984%
Contains more CopperCopper +353.6%
Contains more ZincZinc +3744.4%
Contains more PhosphorusPhosphorus +329.6%
Contains more ManganeseManganese +109%
Contains more SeleniumSelenium +1692%

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%
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +588.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +745.8%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +337.8%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin B12Vitamin B12 +864.3%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~µg

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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +1756.4%
Contains more CarbsCarbs +3838.4%
Contains more ProteinProtein +398.9%
Contains more WaterWater +3649.7%
Contains more OtherOther +162.5%

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +3507.4%
Contains more Poly. FatPolyunsaturated fat +234%
Contains less Sat. FatSaturated fat -98.7%

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

All nutrients comparison - raw data values

Nutrient Kit Kat Squid DV% diff.
Vitamin B12 0.56µg 5.4µg 202%
Selenium 5µg 89.6µg 154%
Iron 1mg 10.84mg 123%
Vitamin B2 0.21mg 1.729mg 117%
Copper 0.22mg 0.998mg 86%
Saturated fat 17.953g 0.236g 81%
Cholesterol 11mg 224mg 71%
Phosphorus 135mg 580mg 64%
Protein 6.51g 32.48g 52%
Fats 25.99g 1.4g 38%
Zinc 0.09mg 3.46mg 31%
Sodium 54mg 744mg 30%
Carbs 64.59g 1.64g 21%
Vitamin A 24µg 203µg 20%
Vitamin B6 0.02mg 0.27mg 19%
Calories 518kcal 158kcal 18%
Monounsaturated fat 5.844g 0.162g 14%
Potassium 231mg 637mg 12%
Vitamin B3 0.5mg 2.189mg 11%
Vitamin C 0mg 8.5mg 9%
Vitamin B1 0.117mg 0.017mg 8%
Calcium 125mg 180mg 6%
Choline 31mg 6%
Vitamin B5 0.64mg 0.9mg 5%
Magnesium 37mg 60mg 5%
Manganese 0.1mg 0.209mg 5%
Caffeine 14mg 4%
Starch 10.6g 4%
Fiber 1g 0g 4%
Vitamin K 5.2µg 4%
Polyunsaturated fat 0.895g 0.268g 4%
Folate 14µg 24µg 3%
Vitamin E 0.34mg 2%
Net carbs 63.59g 1.64g N/A
Sugar 48.68g N/A
Trans fat 0.099g N/A
Tryptophan 0.09mg 0.364mg 0%
Threonine 0.19mg 1.398mg 0%
Isoleucine 0.28mg 1.414mg 0%
Leucine 0.52mg 2.287mg 0%
Lysine 0.28mg 2.427mg 0%
Methionine 0.16mg 0.733mg 0%
Phenylalanine 0.27mg 1.164mg 0%
Valine 0.36mg 1.419mg 0%
Histidine 0.11mg 0.624mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - ALA 0.075g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kit Kat Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
104%
Squid
Minerals Daily Need Coverage Score
30%
Kit Kat
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 17.717g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 213mg)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 690mg)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.