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

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How are flax seeds and kit Kat different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, and selenium than kit Kat.
  • Daily need coverage for vitamin B1 for flax seeds is 127% higher.
  • Flax seeds contain 48 times more zinc than kit Kat. While flax seeds contain 4.34mg of zinc, kit Kat contains only 0.09mg.
  • Flax seeds have less saturated fat.

Seeds, flaxseed and Candies, KIT KAT Wafer Bar are the varieties used in this article.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +959.5%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +473%
Contains more CopperCopper +454.5%
Contains more ZincZinc +4722.2%
Contains more PhosphorusPhosphorus +375.6%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +2382%
Contains more SeleniumSelenium +408%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +1305.1%
Contains more Vitamin B3Vitamin B3 +516%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more Vitamin B6Vitamin B6 +2265%
Contains more FolateFolate +521.4%
Contains more CholineCholine +153.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20.9%
~equal in Vitamin E ~0.34mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +181%
Contains more FatsFats +62.2%
Contains more WaterWater +327%
Contains more OtherOther +189.8%
Contains more CarbsCarbs +123.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -79.6%
Contains more Mono. FatMonounsaturated fat +28.8%
Contains more Poly. FatPolyunsaturated fat +3110.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
18% 68% 14%
Starch: 10.6 g
Sucrose: 40.04 g
Glucose: 0.16 g
Fructose: 0.2 g
Lactose: 8.21 g
Maltose: 0.07 g
Galactose: 0 g
Contains more GlucoseGlucose +150%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3381.7%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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.
Flax seeds Kit Kat
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Kit Kat DV% diff.
Polyunsaturated fat 28.73g 0.895g 186%
Vitamin B1 1.644mg 0.117mg 127%
Copper 1.22mg 0.22mg 111%
Fiber 27.3g 1g 105%
Manganese 2.482mg 0.1mg 104%
Magnesium 392mg 37mg 85%
Phosphorus 642mg 135mg 72%
Saturated fat 3.663g 17.953g 65%
Iron 5.73mg 1mg 59%
Zinc 4.34mg 0.09mg 39%
Selenium 25.4µg 5µg 37%
Vitamin B6 0.473mg 0.02mg 35%
Fats 42.16g 25.99g 25%
Protein 18.29g 6.51g 24%
Vitamin B12 0µg 0.56µg 23%
Folate 87µg 14µg 18%
Potassium 813mg 231mg 17%
Vitamin B3 3.08mg 0.5mg 16%
Calcium 255mg 125mg 13%
Carbs 28.88g 64.59g 12%
Choline 78.7mg 31mg 9%
Vitamin B5 0.985mg 0.64mg 7%
Starch 10.6g 4%
Monounsaturated fat 7.527g 5.844g 4%
Cholesterol 0mg 11mg 4%
Vitamin B2 0.161mg 0.21mg 4%
Caffeine 0mg 14mg 4%
Vitamin A 0µg 24µg 3%
Calories 534kcal 518kcal 1%
Vitamin K 4.3µg 5.2µg 1%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 54mg 1%
Net carbs 1.58g 63.59g N/A
Sugar 1.55g 48.68g N/A
Vitamin E 0.31mg 0.34mg 0%
Trans fat 0.099g N/A
Tryptophan 0.297mg 0.09mg 0%
Threonine 0.766mg 0.19mg 0%
Isoleucine 0.896mg 0.28mg 0%
Leucine 1.235mg 0.52mg 0%
Lysine 0.862mg 0.28mg 0%
Methionine 0.37mg 0.16mg 0%
Phenylalanine 0.957mg 0.27mg 0%
Valine 1.072mg 0.36mg 0%
Histidine 0.472mg 0.11mg 0%
Fructose 0g 0.2g 0%
Omega-3 - ALA 0.075g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Kit Kat
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
62%
Flax seeds
20%
Kit Kat
Minerals Daily Need Coverage Score
191%
Flax seeds
30%
Kit Kat

Comparison summary

Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 47.13g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 14.29g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($3)
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.