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Spinach raw vs. Kit Kat — In-Depth Nutrition Comparison

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What are the main differences between spinach raw and kit Kat?

  • Spinach raw is richer in vitamin K, vitamin A, folate, manganese, vitamin C, iron, and vitamin B6, while kit Kat is higher in vitamin B12 and phosphorus.
  • Spinach raw's daily need coverage for vitamin K is 398% higher.
  • Spinach raw is lower in saturated fat.
  • Kit Kat has a higher glycemic index (50) than spinach raw (32).

We used Spinach, raw and Candies, KIT KAT Wafer Bar types in this comparison.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +113.5%
Contains more PotassiumPotassium +141.6%
Contains more IronIron +171%
Contains more ZincZinc +488.9%
Contains more ManganeseManganese +797%
Contains more CalciumCalcium +26.3%
Contains more CopperCopper +69.2%
Contains more PhosphorusPhosphorus +175.5%
Contains less SodiumSodium -31.6%
Contains more SeleniumSelenium +400%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 AVitamin A +1854.2%
Contains more Vitamin EVitamin E +497.1%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin B6Vitamin B6 +875%
Contains more Vitamin KVitamin K +9186.5%
Contains more FolateFolate +1285.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B5Vitamin B5 +884.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +60.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 WaterWater +5507.4%
Contains more OtherOther +34.4%
Contains more ProteinProtein +127.6%
Contains more FatsFats +6564.1%
Contains more CarbsCarbs +1679.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -99.6%
Contains more Mono. FatMonounsaturated fat +58340%
Contains more Poly. FatPolyunsaturated fat +442.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +57100%
Contains more GlucoseGlucose +45.5%
Contains more FructoseFructose +33.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw Kit Kat
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Kit Kat DV% diff.
Vitamin K 482.9µg 5.2µg 398%
Saturated fat 0.063g 17.953g 81%
Vitamin A 469µg 24µg 49%
Folate 194µg 14µg 45%
Fats 0.39g 25.99g 39%
Manganese 0.897mg 0.1mg 35%
Vitamin C 28.1mg 0mg 31%
Calories 23kcal 518kcal 25%
Vitamin B12 0µg 0.56µg 23%
Iron 2.71mg 1mg 21%
Carbs 3.63g 64.59g 20%
Monounsaturated fat 0.01g 5.844g 15%
Vitamin B6 0.195mg 0.02mg 13%
Phosphorus 49mg 135mg 12%
Vitamin B5 0.065mg 0.64mg 12%
Vitamin E 2.03mg 0.34mg 11%
Copper 0.13mg 0.22mg 10%
Magnesium 79mg 37mg 10%
Potassium 558mg 231mg 10%
Selenium 1µg 5µg 7%
Protein 2.86g 6.51g 7%
Polyunsaturated fat 0.165g 0.895g 5%
Fiber 2.2g 1g 5%
Caffeine 0mg 14mg 4%
Starch 10.6g 4%
Cholesterol 0mg 11mg 4%
Zinc 0.53mg 0.09mg 4%
Vitamin B1 0.078mg 0.117mg 3%
Calcium 99mg 125mg 3%
Choline 19.3mg 31mg 2%
Vitamin B2 0.189mg 0.21mg 2%
Vitamin B3 0.724mg 0.5mg 1%
Sodium 79mg 54mg 1%
Net carbs 1.43g 63.59g N/A
Sugar 0.42g 48.68g N/A
Trans fat 0g 0.099g N/A
Tryptophan 0.039mg 0.09mg 0%
Threonine 0.122mg 0.19mg 0%
Isoleucine 0.147mg 0.28mg 0%
Leucine 0.223mg 0.52mg 0%
Lysine 0.174mg 0.28mg 0%
Methionine 0.053mg 0.16mg 0%
Phenylalanine 0.129mg 0.27mg 0%
Valine 0.161mg 0.36mg 0%
Histidine 0.064mg 0.11mg 0%
Fructose 0.15g 0.2g 0%
Omega-3 - ALA 0.075g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Kit Kat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
137%
Spinach raw
20%
Kit Kat
Minerals Daily Need Coverage Score
45%
Spinach raw
30%
Kit Kat

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 11mg)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 48.26g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 17.89g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 18)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 25mg)
Which food is richer in minerals?
?
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.
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.