Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Kit Kat

Chia seeds vs. Kit Kat — In-Depth Nutrition Comparison

Compare

A recap on the differences between chia seeds and kit Kat

  • Chia seeds are higher than kit Kat in fiber, manganese, phosphorus, selenium, iron, copper, magnesium, vitamin B3, and calcium.
  • Chia seeds cover your daily fiber needs 134% more than kit Kat.
  • Chia seeds contain 27 times more manganese than kit Kat. While chia seeds contain 2.723mg of manganese, kit Kat contains only 0.1mg.
  • The amount of saturated fat in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Candies, KIT KAT Wafer Bar.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 MagnesiumMagnesium +805.4%
Contains more CalciumCalcium +404.8%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +672%
Contains more CopperCopper +320%
Contains more ZincZinc +4988.9%
Contains more PhosphorusPhosphorus +537%
Contains less SodiumSodium -70.4%
Contains more ManganeseManganese +2623%
Contains more SeleniumSelenium +1004%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 EVitamin E +47.1%
Contains more Vitamin B1Vitamin B1 +429.9%
Contains more Vitamin B3Vitamin B3 +1666%
Contains more FolateFolate +250%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Kit Kat DV% diff.
Polyunsaturated fat 23.665g 0.895g 152%
Fiber 34.4g 1g 134%
Manganese 2.723mg 0.1mg 114%
Phosphorus 860mg 135mg 104%
Selenium 55.2µg 5µg 91%
Iron 7.72mg 1mg 84%
Copper 0.924mg 0.22mg 78%
Magnesium 335mg 37mg 71%
Saturated fat 3.33g 17.953g 66%
Vitamin B3 8.83mg 0.5mg 52%
Calcium 631mg 125mg 51%
Vitamin B1 0.62mg 0.117mg 42%
Zinc 4.58mg 0.09mg 41%
Vitamin B12 0µg 0.56µg 23%
Protein 16.54g 6.51g 20%
Vitamin B5 0.64mg 13%
Monounsaturated fat 2.309g 5.844g 9%
Folate 49µg 14µg 9%
Carbs 42.12g 64.59g 7%
Fats 30.74g 25.99g 7%
Choline 31mg 6%
Potassium 407mg 231mg 5%
Vitamin K 5.2µg 4%
Starch 10.6g 4%
Cholesterol 0mg 11mg 4%
Caffeine 14mg 4%
Vitamin A 24µg 3%
Vitamin B2 0.17mg 0.21mg 3%
Calories 486kcal 518kcal 2%
Vitamin B6 0.02mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 54mg 2%
Vitamin E 0.5mg 0.34mg 1%
Net carbs 7.72g 63.59g N/A
Sugar 48.68g N/A
Trans fat 0.14g 0.099g N/A
Tryptophan 0.436mg 0.09mg 0%
Threonine 0.709mg 0.19mg 0%
Isoleucine 0.801mg 0.28mg 0%
Leucine 1.371mg 0.52mg 0%
Lysine 0.97mg 0.28mg 0%
Methionine 0.588mg 0.16mg 0%
Phenylalanine 1.016mg 0.27mg 0%
Valine 0.95mg 0.36mg 0%
Histidine 0.531mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - ALA 17.83g 0.075g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +154.1%
Contains more FatsFats +18.3%
Contains more WaterWater +255.8%
Contains more OtherOther +275%
Contains more CarbsCarbs +53.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 -81.5%
Contains more Poly. FatPolyunsaturated fat +2544.1%
Contains more Mono. FatMonounsaturated fat +153.1%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Kit Kat
Kit Kat vs Marshmallow
Marshmallow
Kit Kat
Kit Kat vs Halva
Halva
Kit Kat
Kit Kat vs Candy bar
Candy bar

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.