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Kit Kat vs. Sunflower seeds — In-Depth Nutrition Comparison

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A recap on differences between kit Kat and sunflower seeds

  • Sunflower seeds are higher than kit Kat in vitamin E, copper, vitamin B1, vitamin B6, selenium, manganese, phosphorus, magnesium, and folate.
  • Sunflower seeds cover your daily vitamin E needs 232% more than kit Kat.
  • Kit Kat contains 4 times more saturated fat than sunflower seeds. While kit Kat contains 17.953g of saturated fat, sunflower seeds contain only 4.455g.
  • The glycemic index of sunflower seeds is lower.

Food varieties used in this article are Candies, KIT KAT Wafer Bar and Seeds, sunflower seed kernels, dried.

Infographic

Kit Kat vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +60.3%
Contains more MagnesiumMagnesium +778.4%
Contains more PotassiumPotassium +179.2%
Contains more IronIron +425%
Contains more CopperCopper +718.2%
Contains more ZincZinc +5455.6%
Contains more PhosphorusPhosphorus +388.9%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1850%
Contains more SeleniumSelenium +960%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +10244.1%
Contains more Vitamin B1Vitamin B1 +1165%
Contains more Vitamin B2Vitamin B2 +69%
Contains more Vitamin B3Vitamin B3 +1567%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin B6Vitamin B6 +6625%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +77.7%
~equal in Vitamin D ~0µg

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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +223%
Contains more ProteinProtein +219.2%
Contains more FatsFats +98%
Contains more WaterWater +190.2%
Contains more OtherOther +136.7%

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +217%
Contains more Poly. FatPolyunsaturated fat +2485.1%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1501.6%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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 Sunflower seeds
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 Sunflower seeds DV% diff.
Vitamin E 0.34mg 35.17mg 232%
Copper 0.22mg 1.8mg 176%
Polyunsaturated fat 0.895g 23.137g 148%
Vitamin B1 0.117mg 1.48mg 114%
Vitamin B6 0.02mg 1.345mg 102%
Selenium 5µg 53µg 87%
Manganese 0.1mg 1.95mg 80%
Phosphorus 135mg 660mg 75%
Magnesium 37mg 325mg 69%
Saturated fat 17.953g 4.455g 61%
Iron 1mg 5.25mg 53%
Folate 14µg 227µg 53%
Vitamin B3 0.5mg 8.335mg 49%
Zinc 0.09mg 5mg 45%
Fats 25.99g 51.46g 39%
Monounsaturated fat 5.844g 18.528g 32%
Fiber 1g 8.6g 30%
Protein 6.51g 20.78g 29%
Vitamin B12 0.56µg 0µg 23%
Carbs 64.59g 20g 15%
Potassium 231mg 645mg 12%
Vitamin B2 0.21mg 0.355mg 11%
Vitamin B5 0.64mg 1.13mg 10%
Calcium 125mg 78mg 5%
Starch 10.6g 4%
Choline 31mg 55.1mg 4%
Cholesterol 11mg 0mg 4%
Caffeine 14mg 0mg 4%
Vitamin K 5.2µg 0µg 4%
Calories 518kcal 584kcal 3%
Vitamin C 0mg 1.4mg 2%
Sodium 54mg 9mg 2%
Vitamin A 24µg 3µg 2%
Net carbs 63.59g 11.4g N/A
Sugar 48.68g 2.62g N/A
Trans fat 0.099g N/A
Tryptophan 0.09mg 0.348mg 0%
Threonine 0.19mg 0.928mg 0%
Isoleucine 0.28mg 1.139mg 0%
Leucine 0.52mg 1.659mg 0%
Lysine 0.28mg 0.937mg 0%
Methionine 0.16mg 0.494mg 0%
Phenylalanine 0.27mg 1.169mg 0%
Valine 0.36mg 1.315mg 0%
Histidine 0.11mg 0.632mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.014g N/A
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 Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
30%
Kit Kat
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 46.06g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 13.498g)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 30)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seeds
Sunflower seeds is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds 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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.