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Pacific saury raw vs. Kit Kat — In-Depth Nutrition Comparison

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Differences between pacific saury raw and kit Kat

  • Pacific saury raw has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B3, and vitamin B6, while kit Kat has more copper and vitamin B2.
  • Kit Kat's daily need coverage for saturated fat is 89% higher.
  • The amount of cholesterol in kit Kat is lower.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of kit Kat is 50.

The food types used in this comparison are Fish, pike, northern, raw and Candies, KIT KAT Wafer Bar.

Infographic

Pacific saury 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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%
Contains more PotassiumPotassium +12.1%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +63%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +152%
Contains more MagnesiumMagnesium +19.4%
Contains more CalciumCalcium +119.3%
Contains more IronIron +81.8%
Contains more CopperCopper +331.4%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +360%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B6Vitamin B6 +485%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more CholineCholine +109.7%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +101.7%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin KVitamin K +5100%
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
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 ProteinProtein +195.9%
Contains more WaterWater +4741.7%
Contains more FatsFats +3666.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
73% 24% 4%
Saturated fat: Sat. Fat 17.953 g
Monounsaturated fat: Mono. Fat 5.844 g
Polyunsaturated fat: Poly. Fat 0.895 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +3622.3%
Contains more Poly. FatPolyunsaturated fat +343.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Kit Kat DV% diff.
Saturated fat 0.118g 17.953g 81%
Vitamin B12 2µg 0.56µg 60%
Fats 0.69g 25.99g 39%
Protein 19.26g 6.51g 26%
Calories 88kcal 518kcal 22%
Carbs 0g 64.59g 22%
Copper 0.051mg 0.22mg 19%
Monounsaturated fat 0.157g 5.844g 14%
Selenium 12.6µg 5µg 14%
Vitamin D 2.5µg 0µg 13%
Vitamin D 99IU 0IU 12%
Phosphorus 220mg 135mg 12%
Vitamin B2 0.063mg 0.21mg 11%
Vitamin B3 2.3mg 0.5mg 11%
Cholesterol 39mg 11mg 9%
Vitamin B6 0.117mg 0.02mg 7%
Calcium 57mg 125mg 7%
Choline 65mg 31mg 6%
Iron 0.55mg 1mg 6%
Manganese 0.24mg 0.1mg 6%
Polyunsaturated fat 0.202g 0.895g 5%
Zinc 0.67mg 0.09mg 5%
Vitamin B1 0.058mg 0.117mg 5%
Caffeine 0mg 14mg 4%
Vitamin C 3.8mg 0mg 4%
Vitamin K 0.1µg 5.2µg 4%
Fiber 0g 1g 4%
Starch 10.6g 4%
Vitamin B5 0.75mg 0.64mg 2%
Potassium 259mg 231mg 1%
Vitamin E 0.2mg 0.34mg 1%
Sodium 39mg 54mg 1%
Magnesium 31mg 37mg 1%
Net carbs 0g 63.59g N/A
Sugar 0g 48.68g N/A
Vitamin A 21µg 24µg 0%
Folate 15µg 14µg 0%
Trans fat 0.099g N/A
Tryptophan 0.216mg 0.09mg 0%
Threonine 0.844mg 0.19mg 0%
Isoleucine 0.887mg 0.28mg 0%
Leucine 1.565mg 0.52mg 0%
Lysine 1.768mg 0.28mg 0%
Methionine 0.57mg 0.16mg 0%
Phenylalanine 0.752mg 0.27mg 0%
Valine 0.992mg 0.36mg 0%
Histidine 0.567mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - ALA 0.075g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Kit Kat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Pacific saury raw
20%
Kit Kat
Minerals Daily Need Coverage Score
32%
Pacific saury raw
30%
Kit Kat

Comparison summary

Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 48.68g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 17.835g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 50)
Which food is cheaper?
Pacific saury raw
Pacific saury raw is cheaper (difference - $3)
Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 28mg)
Which food is richer in minerals?
?
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.
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.