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Kit Kat vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between kit Kat and watercress

  • Kit Kat has more vitamin B12, copper, phosphorus, iron, and selenium; however, watercress is richer in vitamin K, vitamin A, vitamin C, and vitamin B6.
  • Watercress covers your daily vitamin K needs 204% more than kit Kat.
  • Watercress contains less saturated fat.
  • Kit Kat has a higher glycemic index. The glycemic index of kit Kat is 50, while the glycemic index of watercress is 32.

Specific food types used in this comparison are Candies, KIT KAT Wafer Bar and Watercress, raw.

Infographic

Kit Kat vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +76.2%
Contains more IronIron +400%
Contains more CopperCopper +185.7%
Contains more PhosphorusPhosphorus +125%
Contains more SeleniumSelenium +455.6%
Contains more PotassiumPotassium +42.9%
Contains more ZincZinc +22.2%
Contains less SodiumSodium -24.1%
Contains more ManganeseManganese +144%
~equal in Calcium ~120mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +75%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +244.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B6Vitamin B6 +545%
Contains more Vitamin KVitamin K +4707.7%
~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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +183%
Contains more FatsFats +25890%
Contains more CarbsCarbs +4907%
Contains more WaterWater +5735%
~equal in Other ~1.2g

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% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +72950%
Contains more Poly. FatPolyunsaturated fat +2457.1%
Contains less Sat. FatSaturated fat -99.8%

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 Watercress
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 Equal

All nutrients comparison - raw data values

Nutrient Kit Kat Watercress DV% diff.
Vitamin K 5.2µg 250µg 204%
Saturated fat 17.953g 0.027g 81%
Vitamin C 0mg 43mg 48%
Fats 25.99g 0.1g 40%
Calories 518kcal 11kcal 25%
Vitamin B12 0.56µg 0µg 23%
Carbs 64.59g 1.29g 21%
Copper 0.22mg 0.077mg 16%
Monounsaturated fat 5.844g 0.008g 15%
Vitamin A 24µg 160µg 15%
Phosphorus 135mg 60mg 11%
Iron 1mg 0.2mg 10%
Vitamin B6 0.02mg 0.129mg 8%
Protein 6.51g 2.3g 8%
Vitamin B5 0.64mg 0.31mg 7%
Selenium 5µg 0.9µg 7%
Vitamin B2 0.21mg 0.12mg 7%
Polyunsaturated fat 0.895g 0.035g 6%
Manganese 0.1mg 0.244mg 6%
Cholesterol 11mg 0mg 4%
Choline 31mg 9mg 4%
Vitamin E 0.34mg 1mg 4%
Caffeine 14mg 0mg 4%
Starch 10.6g 4%
Magnesium 37mg 21mg 4%
Potassium 231mg 330mg 3%
Vitamin B1 0.117mg 0.09mg 2%
Fiber 1g 0.5g 2%
Vitamin B3 0.5mg 0.2mg 2%
Sodium 54mg 41mg 1%
Folate 14µg 9µg 1%
Calcium 125mg 120mg 1%
Net carbs 63.59g 0.79g N/A
Sugar 48.68g 0.2g N/A
Zinc 0.09mg 0.11mg 0%
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.03mg 0%
Threonine 0.19mg 0.133mg 0%
Isoleucine 0.28mg 0.093mg 0%
Leucine 0.52mg 0.166mg 0%
Lysine 0.28mg 0.134mg 0%
Methionine 0.16mg 0.02mg 0%
Phenylalanine 0.27mg 0.114mg 0%
Valine 0.36mg 0.137mg 0%
Histidine 0.11mg 0.04mg 0%
Fructose 0.2g 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 Watercress
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
74%
Watercress
Minerals Daily Need Coverage Score
30%
Kit Kat
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 48.48g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 17.926g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 18)
Which food is cheaper?
Watercress
Watercress 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?
?
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.