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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
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
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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.
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| Lower in Glycemic Index |
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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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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
62%
20%
Minerals Daily Need Coverage Score
191%
30%
Comparison summary
Which food is lower in glycemic index?
Kit Kat is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 47.13g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 14.29g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($3)
Which food is richer in vitamins?
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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.