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  6. Bran raw vs. Kit Kat

Bran raw vs. Kit Kat — In-Depth Nutrition Comparison

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Important differences between Bran raw and Kit Kat

  • Bran raw has more Manganese, Vitamin B1, Phosphorus, Selenium, Fiber, Iron, Magnesium, and Zinc, however, Kit Kat has more Vitamin B12.
  • Bran raw's daily need coverage for Manganese is 240% more.
  • Bran raw has 35 times more Zinc than Kit Kat. Bran raw has 3.11mg of Zinc, while Kit Kat has 0.09mg.
  • Bran raw is lower in Saturated Fat.

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

Infographic

Bran raw vs Kit Kat 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.
Bran raw
Bran raw
9
:
1
Kit Kat
Kit Kat
Contains more Iron +441%
Contains more Magnesium +535.1%
Contains more Phosphorus +443.7%
Contains more Potassium +145%
Contains less Sodium -92.6%
Contains more Zinc +3355.6%
Contains more Copper +83.2%
Contains more Manganese +5530%
Contains more Selenium +804%
Contains more Calcium +115.5%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Contains more Iron +441%
Contains more Magnesium +535.1%
Contains more Phosphorus +443.7%
Contains more Potassium +145%
Contains less Sodium -92.6%
Contains more Zinc +3355.6%
Contains more Copper +83.2%
Contains more Manganese +5530%
Contains more Selenium +804%
Contains more Calcium +115.5%

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.
Bran raw
Bran raw
7
:
3
Kit Kat
Kit Kat
Contains more Vitamin E +197.1%
Contains more Vitamin B1 +900%
Contains more Vitamin B3 +86.8%
Contains more Vitamin B5 +133.4%
Contains more Vitamin B6 +725%
Contains more Folate +271.4%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +62.5%
Equal in Vitamin B2 - 0.21
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Kit Kat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 7% 0% 0% 30% 49% 10% 39% 5% 11% 70% 14%
Contains more Vitamin E +197.1%
Contains more Vitamin B1 +900%
Contains more Vitamin B3 +86.8%
Contains more Vitamin B5 +133.4%
Contains more Vitamin B6 +725%
Contains more Folate +271.4%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +62.5%
Equal in Vitamin B2 - 0.21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Kit Kat
Kit Kat
Contains more Protein +165.7%
Contains more Water +301.8%
Contains more Other +126.6%
Contains more Fats +269.7%
Equal in Carbs - 64.59
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Kit Kat
7% 26% 65%
Protein: 6.51 g
Fats: 25.99 g
Carbs: 64.59 g
Water: 1.63 g
Other: 1.28 g
Contains more Protein +165.7%
Contains more Water +301.8%
Contains more Other +126.6%
Contains more Fats +269.7%
Equal in Carbs - 64.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bran raw
Bran raw
2
:
1
Kit Kat
Kit Kat
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +209.1%
Contains more Monounsaturated Fat +146%
Bran raw
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Kit Kat
73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g
Contains less Saturated Fat -92.6%
Contains more Polyunsaturated fat +209.1%
Contains more Monounsaturated Fat +146%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Kit Kat
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Bran raw Kit Kat Opinion
Net carbs 50.82g 63.59g Kit Kat
Protein 17.3g 6.51g Bran raw
Fats 7.03g 25.99g Kit Kat
Carbs 66.22g 64.59g Bran raw
Calories 246kcal 518kcal Kit Kat
Starch 10.6g Kit Kat
Fructose 0.2g Kit Kat
Sugar 1.45g 48.68g Bran raw
Fiber 15.4g 1g Bran raw
Calcium 58mg 125mg Kit Kat
Iron 5.41mg 1mg Bran raw
Magnesium 235mg 37mg Bran raw
Phosphorus 734mg 135mg Bran raw
Potassium 566mg 231mg Bran raw
Sodium 4mg 54mg Bran raw
Zinc 3.11mg 0.09mg Bran raw
Copper 0.403mg 0.22mg Bran raw
Manganese 5.63mg 0.1mg Bran raw
Selenium 45.2µg 5µg Bran raw
Vitamin A 0IU 81IU Kit Kat
Vitamin A RAE 0µg 24µg Kit Kat
Vitamin E 1.01mg 0.34mg Bran raw
Vitamin B1 1.17mg 0.117mg Bran raw
Vitamin B2 0.22mg 0.21mg Bran raw
Vitamin B3 0.934mg 0.5mg Bran raw
Vitamin B5 1.494mg 0.64mg Bran raw
Vitamin B6 0.165mg 0.02mg Bran raw
Folate 52µg 14µg Bran raw
Vitamin B12 0µg 0.56µg Kit Kat
Vitamin K 3.2µg 5.2µg Kit Kat
Tryptophan 0.335mg 0.09mg Bran raw
Threonine 0.502mg 0.19mg Bran raw
Isoleucine 0.668mg 0.28mg Bran raw
Leucine 1.374mg 0.52mg Bran raw
Lysine 0.76mg 0.28mg Bran raw
Methionine 0.335mg 0.16mg Bran raw
Phenylalanine 0.908mg 0.27mg Bran raw
Valine 0.964mg 0.36mg Bran raw
Histidine 0.41mg 0.11mg Bran raw
Cholesterol 0mg 11mg Bran raw
Trans Fat 0.099g Bran raw
Saturated Fat 1.328g 17.953g Bran raw
Monounsaturated Fat 2.376g 5.844g Kit Kat
Polyunsaturated fat 2.766g 0.895g Bran raw
Omega-3 - ALA 0.075g Kit Kat

Which food is preferable for your diet?

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

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
46%
Bran raw
20%
Kit Kat
Minerals Daily Need Coverage Score
195%
Bran raw
30%
Kit Kat

Comparison summary

Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 47.23g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Bran raw
Bran raw is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 16.625g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw 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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. Kit Kat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167992/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.