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Kit Kat vs. Submarine sandwich — In-Depth Nutrition Comparison

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Summary of differences between kit Kat and submarine sandwich

  • Kit Kat has more copper and vitamin B12; however, submarine sandwich is higher in selenium, vitamin B3, vitamin B1, vitamin B6, folate, and manganese.
  • Kit Kat covers your daily need for saturated fat, 72% more than submarine sandwich.
  • Kit Kat has 3 times more copper than submarine sandwich. While kit Kat has 0.22mg of copper, submarine sandwich has only 0.084mg.
  • Submarine sandwich has less saturated fat.

These are the specific foods used in this comparison Candies, KIT KAT Wafer Bar and Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato.

Infographic

Kit Kat vs Submarine sandwich 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 14% 51% 25% 68% 28% 29% 48% 75% 46% 109%
Contains more MagnesiumMagnesium +85%
Contains more CopperCopper +161.9%
Contains more PhosphorusPhosphorus +20.5%
Contains less SodiumSodium -90.6%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +22.1%
Contains more IronIron +81%
Contains more ZincZinc +1066.7%
Contains more ManganeseManganese +254%
Contains more SeleniumSelenium +298%

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 25% 7.3% 8.2% 3% 86% 62% 81% 33% 47% 28% 11% 50% 16%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B12Vitamin B12 +154.5%
Contains more Vitamin KVitamin K +15.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +193.2%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B3Vitamin B3 +764.6%
Contains more Vitamin B6Vitamin B6 +915%
Contains more FolateFolate +371.4%
~equal in Vitamin A ~22µg
~equal in Choline ~29.1mg

All nutrients comparison - raw data values

Nutrient Kit Kat Submarine sandwich DV% diff.
Saturated fat 17.953g 3.554g 65%
Selenium 5µg 19.9µg 27%
Fats 25.99g 10.04g 25%
Vitamin B3 0.5mg 4.323mg 24%
Sodium 54mg 575mg 23%
Vitamin B1 0.117mg 0.343mg 19%
Calories 518kcal 213kcal 15%
Copper 0.22mg 0.084mg 15%
Carbs 64.59g 20.43g 15%
Vitamin B12 0.56µg 0.22µg 14%
Vitamin B6 0.02mg 0.203mg 14%
Folate 14µg 66µg 13%
Manganese 0.1mg 0.354mg 11%
Iron 1mg 1.81mg 10%
Zinc 0.09mg 1.05mg 9%
Protein 6.51g 10.52g 8%
Vitamin C 0mg 7.5mg 8%
Polyunsaturated fat 0.895g 1.927g 7%
Calcium 125mg 171mg 5%
Monounsaturated fat 5.844g 3.716g 5%
Cholesterol 11mg 27mg 5%
Caffeine 14mg 0mg 4%
Vitamin B2 0.21mg 0.267mg 4%
Magnesium 37mg 20mg 4%
Phosphorus 135mg 112mg 3%
Starch 10.6g 15.67g 2%
Vitamin B5 0.64mg 0.555mg 2%
Fructose 0.2g 1.4g 2%
Potassium 231mg 282mg 2%
Vitamin D 0IU 7IU 1%
Vitamin K 5.2µg 4.5µg 1%
Fiber 1g 1.2g 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 63.59g 19.23g N/A
Sugar 48.68g 3.18g N/A
Vitamin E 0.34mg 0.41mg 0%
Vitamin A 24µg 22µg 0%
Trans fat 0.099g 0.119g N/A
Choline 31mg 29.1mg 0%
Tryptophan 0.09mg 0.1mg 0%
Threonine 0.19mg 0.331mg 0%
Isoleucine 0.28mg 0.431mg 0%
Leucine 0.52mg 0.752mg 0%
Lysine 0.28mg 0.491mg 0%
Methionine 0.16mg 0.21mg 0%
Phenylalanine 0.27mg 0.431mg 0%
Valine 0.36mg 0.501mg 0%
Histidine 0.11mg 0.301mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.075g 0.104g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.013g N/A
Omega-6 - Eicosadienoic acid 0g 0.048g N/A
Omega-6 - Linoleic acid 1.665g 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
11% 10% 20% 57% 3%
Protein: 10.52 g
Fats: 10.04 g
Carbs: 20.43 g
Water: 56.51 g
Other: 2.5 g
Contains more FatsFats +158.9%
Contains more CarbsCarbs +216.2%
Contains more ProteinProtein +61.6%
Contains more WaterWater +3366.9%
Contains more OtherOther +95.3%

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
39% 40% 21%
Saturated fat: Sat. Fat 3.554 g
Monounsaturated fat: Mono. Fat 3.716 g
Polyunsaturated fat: Poly. Fat 1.927 g
Contains more Mono. FatMonounsaturated fat +57.3%
Contains less Sat. FatSaturated fat -80.2%
Contains more Poly. FatPolyunsaturated fat +115.3%

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
83% 7% 7% 2%
Starch: 15.67 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 1.4 g
Lactose: 0.08 g
Maltose: 0.47 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +10162.5%
Contains more StarchStarch +47.8%
Contains more GlucoseGlucose +668.8%
Contains more FructoseFructose +600%
Contains more MaltoseMaltose +571.4%
~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. Submarine sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170696/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.