Rye vs. Kit Kat — In-Depth Nutrition Comparison
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Differences between rye and kit Kat
- Rye has more manganese, fiber, phosphorus, vitamin B3, zinc, vitamin B6, iron, and magnesium, while kit Kat has more vitamin B12.
- Rye's daily need coverage for manganese is 108% higher.
- Kit Kat contains 29 times less zinc than rye. Rye contains 2.65mg of zinc, while kit Kat contains 0.09mg.
- The amount of saturated fat in rye is lower.
- Rye has a lower glycemic index. The glycemic index of rye is 34, while the glycemic index of kit Kat is 50.
The food types used in this comparison are Rye grain and Candies, KIT KAT Wafer Bar.
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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.
| Contains more MagnesiumMagnesium | +197.3% |
| Contains more PotassiumPotassium | +120.8% |
| Contains more IronIron | +163% |
| Contains more CopperCopper | +66.8% |
| Contains more ZincZinc | +2844.4% |
| Contains more PhosphorusPhosphorus | +145.9% |
| Contains less SodiumSodium | -96.3% |
| Contains more ManganeseManganese | +2477% |
| Contains more SeleniumSelenium | +178% |
| Contains more CalciumCalcium | +420.8% |
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.
| Contains more Vitamin EVitamin E | +150% |
| Contains more Vitamin B1Vitamin B1 | +170.1% |
| Contains more Vitamin B2Vitamin B2 | +19.5% |
| Contains more Vitamin B3Vitamin B3 | +754% |
| Contains more Vitamin B5Vitamin B5 | +127.5% |
| Contains more Vitamin B6Vitamin B6 | +1370% |
| Contains more Vitamin KVitamin K | +13.5% |
| Contains more FolateFolate | +171.4% |
| Contains more Vitamin AVitamin A | +2300% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58.8% |
| Contains more CarbsCarbs | +17.4% |
| Contains more WaterWater | +550.3% |
| Contains more OtherOther | +22.7% |
| Contains more FatsFats | +1494.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.9% |
| Contains more Mono. FatMonounsaturated fat | +2709.6% |
| Contains more Poly. FatPolyunsaturated fat | +16.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +5539.4% |
| Contains more FructoseFructose | +81.8% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Glucose
~0.16g
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.577mg | 0.1mg | 108% |
| Saturated fat | 0.197g | 17.953g | 81% |
| Fiber | 15.1g | 1g | 56% |
| Fats | 1.63g | 25.99g | 37% |
| Phosphorus | 332mg | 135mg | 28% |
| Vitamin B3 | 4.27mg | 0.5mg | 24% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Zinc | 2.65mg | 0.09mg | 23% |
| Vitamin B6 | 0.294mg | 0.02mg | 21% |
| Iron | 2.63mg | 1mg | 20% |
| Magnesium | 110mg | 37mg | 17% |
| Vitamin B1 | 0.316mg | 0.117mg | 17% |
| Vitamin B5 | 1.456mg | 0.64mg | 16% |
| Copper | 0.367mg | 0.22mg | 16% |
| Selenium | 13.9µg | 5µg | 16% |
| Monounsaturated fat | 0.208g | 5.844g | 14% |
| Calcium | 24mg | 125mg | 10% |
| Calories | 338kcal | 518kcal | 9% |
| Protein | 10.34g | 6.51g | 8% |
| Potassium | 510mg | 231mg | 8% |
| Folate | 38µg | 14µg | 6% |
| Carbs | 75.86g | 64.59g | 4% |
| Starch | 10.6g | 4% | |
| Caffeine | 0mg | 14mg | 4% |
| Cholesterol | 0mg | 11mg | 4% |
| Vitamin E | 0.85mg | 0.34mg | 3% |
| Vitamin B2 | 0.251mg | 0.21mg | 3% |
| Vitamin A | 1µg | 24µg | 3% |
| Sodium | 2mg | 54mg | 2% |
| Vitamin K | 5.9µg | 5.2µg | 1% |
| Polyunsaturated fat | 0.767g | 0.895g | 1% |
| Net carbs | 60.76g | 63.59g | N/A |
| Sugar | 0.98g | 48.68g | N/A |
| Trans fat | 0g | 0.099g | N/A |
| Choline | 30.4mg | 31mg | 0% |
| Tryptophan | 0.108mg | 0.09mg | 0% |
| Threonine | 0.289mg | 0.19mg | 0% |
| Isoleucine | 0.208mg | 0.28mg | 0% |
| Leucine | 0.563mg | 0.52mg | 0% |
| Lysine | 0.286mg | 0.28mg | 0% |
| Methionine | 0.153mg | 0.16mg | 0% |
| Phenylalanine | 0.435mg | 0.27mg | 0% |
| Valine | 0.317mg | 0.36mg | 0% |
| Histidine | 0.189mg | 0.11mg | 0% |
| Fructose | 0.11g | 0.2g | 0% |
| Omega-3 - ALA | 0.075g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
20%
Minerals Daily Need Coverage Score
98%
30%
Comparison summary
Which food is lower in Cholesterol?
Rye is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 47.7g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Rye is lower in Saturated fat (difference - 17.756g)
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 16)
Which food is cheaper?
Rye is cheaper (difference - $2.6)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins