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  6. Pretzel vs. Kit Kat

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

Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
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 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%
~equal in Potassium ~231mg
~equal in Phosphorus ~135mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 8% 6.8% 29% 48% 9.4% 38% 4.6% 70% 13% 11%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pretzel Kit Kat 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%
Starch 72.58g 10.6g 26%
Vitamin B1 0.424mg 0.117mg 26%
Vitamin B12 0µg 0.56µg 23%
Monounsaturated fat 0.727g 5.844g 13%
Calcium 27mg 125mg 10%
Fiber 3.4g 1g 10%
Zinc 1.04mg 0.09mg 9%
Vitamin B2 0.332mg 0.21mg 9%
Calories 384kcal 518kcal 7%
Protein 10.04g 6.51g 7%
Copper 0.156mg 0.22mg 7%
Vitamin B5 0.322mg 0.64mg 6%
Carbs 80.39g 64.59g 5%
Cholesterol 0mg 11mg 4%
Vitamin B6 0.074mg 0.02mg 4%
Caffeine 0mg 14mg 4%
Vitamin A 0µg 24µg 3%
Polyunsaturated fat 1.291g 0.895g 3%
Vitamin C 2.1mg 0mg 2%
Magnesium 29mg 37mg 2%
Vitamin K 2.8µg 5.2µg 2%
Phosphorus 128mg 135mg 1%
Vitamin E 0.47mg 0.34mg 1%
Selenium 4.4µg 5µg 1%
Protein per 100 calories 2.6g 1.3g N/A
Calories per 10 g protein 382kcal 796kcal N/A
Weight per 100 calories 26g 19g N/A
Unsaturated / Saturated Fat ratio 5.2 0.38 N/A
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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 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 +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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 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 -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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 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 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

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.