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Kit Kat vs. Welsh onion — In-Depth Nutrition Comparison

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Important differences between kit Kat and welsh onion

  • Kit Kat has more vitamin B12, copper, phosphorus, calcium, vitamin B5, and vitamin B2; however, welsh onion has more vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 157% more.
  • Welsh onion is lower in saturated fat.
  • Kit Kat has a higher glycemic index than welsh onion.

The food varieties used in the comparison are Candies, KIT KAT Wafer Bar and Onions, welsh, raw.

Infographic

Kit Kat vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +60.9%
Contains more CalciumCalcium +594.4%
Contains more CopperCopper +214.3%
Contains more PhosphorusPhosphorus +175.5%
Contains more SeleniumSelenium +733.3%
Contains more IronIron +22%
Contains more ZincZinc +477.8%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +37%
~equal in Potassium ~212mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +134%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +278.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +484.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B6Vitamin B6 +260%
Contains more Vitamin KVitamin K +3619.2%
Contains more FolateFolate +14.3%
~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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +242.6%
Contains more FatsFats +6397.5%
Contains more CarbsCarbs +893.7%
Contains more OtherOther +82.9%
Contains more WaterWater +5452.1%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +10335.7%
Contains more Poly. FatPolyunsaturated fat +473.7%
Contains less Sat. FatSaturated fat -99.6%

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 Welsh onion
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 Welsh onion DV% diff.
Vitamin K 5.2µg 193.4µg 157%
Saturated fat 17.953g 0.067g 81%
Fats 25.99g 0.4g 39%
Vitamin C 0mg 27mg 30%
Calories 518kcal 34kcal 24%
Vitamin B12 0.56µg 0µg 23%
Carbs 64.59g 6.5g 19%
Copper 0.22mg 0.07mg 17%
Monounsaturated fat 5.844g 0.056g 14%
Phosphorus 135mg 49mg 12%
Calcium 125mg 18mg 11%
Vitamin B5 0.64mg 0.169mg 9%
Protein 6.51g 1.9g 9%
Vitamin B2 0.21mg 0.09mg 9%
Selenium 5µg 0.6µg 8%
Fiber 1g 2.4g 6%
Vitamin B1 0.117mg 0.05mg 6%
Polyunsaturated fat 0.895g 0.156g 5%
Choline 31mg 5.3mg 5%
Caffeine 14mg 0mg 4%
Cholesterol 11mg 0mg 4%
Starch 10.6g 4%
Vitamin B6 0.02mg 0.072mg 4%
Zinc 0.09mg 0.52mg 4%
Iron 1mg 1.22mg 3%
Magnesium 37mg 23mg 3%
Vitamin A 24µg 3%
Manganese 0.1mg 0.137mg 2%
Sodium 54mg 17mg 2%
Potassium 231mg 212mg 1%
Folate 14µg 16µg 1%
Vitamin E 0.34mg 0.51mg 1%
Vitamin B3 0.5mg 0.4mg 1%
Net carbs 63.59g 4.1g N/A
Sugar 48.68g 2.18g N/A
Trans fat 0.099g 0g N/A
Tryptophan 0.09mg 0.021mg 0%
Threonine 0.19mg 0.074mg 0%
Isoleucine 0.28mg 0.081mg 0%
Leucine 0.52mg 0.113mg 0%
Lysine 0.28mg 0.095mg 0%
Methionine 0.16mg 0.021mg 0%
Phenylalanine 0.27mg 0.061mg 0%
Valine 0.36mg 0.084mg 0%
Histidine 0.11mg 0.033mg 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 Welsh onion
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
51%
Welsh onion
Minerals Daily Need Coverage Score
30%
Kit Kat
17%
Welsh onion

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 46.5g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 17.886g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 11)
Which food is cheaper?
Welsh onion
Welsh onion is cheaper (difference - $2.8)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.