Pretzel vs. Kit Kat — In-Depth Nutrition Comparison
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What are the main differences between pretzel and kit Kat?
- Pretzel is richer in iron, manganese, folate, vitamin B3, vitamin B1, and fiber, while kit Kat is higher in vitamin B12 and calcium.
- Kit Kat's daily need coverage for saturated fat is 88% higher.
- Kit Kat has 23 times less sodium than pretzel. Pretzel has 1240mg of sodium, while kit Kat has 54mg.
- Pretzel has a higher glycemic index (83) than kit Kat (50).
We used Snacks, pretzels, hard, plain, salted and Candies, KIT KAT Wafer Bar types in this comparison.
Infographic
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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 IronIron | +358% |
| Contains more ZincZinc | +1055.6% |
| Contains more ManganeseManganese | +915% |
| Contains more MagnesiumMagnesium | +27.6% |
| Contains more CalciumCalcium | +363% |
| Contains more CopperCopper | +41% |
| Contains less SodiumSodium | -95.6% |
| Contains more SeleniumSelenium | +13.6% |
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 EVitamin E | +38.2% |
| Contains more Vitamin B1Vitamin B1 | +262.4% |
| Contains more Vitamin B2Vitamin B2 | +58.1% |
| Contains more Vitamin B3Vitamin B3 | +954% |
| Contains more Vitamin B6Vitamin B6 | +270% |
| Contains more FolateFolate | +1085.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +98.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +85.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.391g | 17.953g | 80% |
| Sodium | 1240mg | 54mg | 52% |
| Iron | 4.58mg | 1mg | 45% |
| Manganese | 1.015mg | 0.1mg | 40% |
| Folate | 166µg | 14µg | 38% |
| Fats | 2.93g | 25.99g | 35% |
| Vitamin B3 | 5.27mg | 0.5mg | 30% |
| Vitamin B1 | 0.424mg | 0.117mg | 26% |
| Starch | 72.58g | 10.6g | 26% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Monounsaturated fat | 0.727g | 5.844g | 13% |
| Calcium | 27mg | 125mg | 10% |
| Fiber | 3.4g | 1g | 10% |
| Vitamin B2 | 0.332mg | 0.21mg | 9% |
| Zinc | 1.04mg | 0.09mg | 9% |
| Protein | 10.04g | 6.51g | 7% |
| Calories | 384kcal | 518kcal | 7% |
| Copper | 0.156mg | 0.22mg | 7% |
| Vitamin B5 | 0.322mg | 0.64mg | 6% |
| Carbs | 80.39g | 64.59g | 5% |
| Caffeine | 0mg | 14mg | 4% |
| Vitamin B6 | 0.074mg | 0.02mg | 4% |
| Cholesterol | 0mg | 11mg | 4% |
| Polyunsaturated fat | 1.291g | 0.895g | 3% |
| Vitamin A | 0µg | 24µg | 3% |
| Vitamin C | 2.1mg | 0mg | 2% |
| Vitamin K | 2.8µg | 5.2µg | 2% |
| Magnesium | 29mg | 37mg | 2% |
| Phosphorus | 128mg | 135mg | 1% |
| Vitamin E | 0.47mg | 0.34mg | 1% |
| Selenium | 4.4µg | 5µg | 1% |
| Net carbs | 76.99g | 63.59g | N/A |
| Potassium | 223mg | 231mg | 0% |
| Sugar | 2.21g | 48.68g | N/A |
| Trans fat | 0.004g | 0.099g | N/A |
| Choline | 29.5mg | 31mg | 0% |
| Tryptophan | 0.097mg | 0.09mg | 0% |
| Threonine | 0.25mg | 0.19mg | 0% |
| Isoleucine | 0.407mg | 0.28mg | 0% |
| Leucine | 0.757mg | 0.52mg | 0% |
| Lysine | 0.257mg | 0.28mg | 0% |
| Methionine | 0.177mg | 0.16mg | 0% |
| Phenylalanine | 0.52mg | 0.27mg | 0% |
| Valine | 0.48mg | 0.36mg | 0% |
| Histidine | 0.22mg | 0.11mg | 0% |
| Fructose | 0.31g | 0.2g | 0% |
| Omega-3 - ALA | 0.063g | 0.075g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.2% |
| Contains more CarbsCarbs | +24.5% |
| Contains more WaterWater | +92% |
| Contains more OtherOther | +174.2% |
| Contains more FatsFats | +787% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Poly. FatPolyunsaturated fat | +44.2% |
| Contains more Mono. FatMonounsaturated fat | +703.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +584.7% |
| Contains more GlucoseGlucose | +331.3% |
| Contains more FructoseFructose | +55% |
| Contains more MaltoseMaltose | +1485.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Galactose
~0g
