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Squid vs. Kit Kat — In-Depth Nutrition Comparison

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How are squid and kit Kat different?

  • Kit Kat contains less vitamin B12, selenium, iron, vitamin B2, copper, phosphorus, and zinc than squid.
  • Squid covers your daily need for vitamin B12, 202% more than kit Kat.
  • Squid has 38 times more zinc than kit Kat. Squid has 3.46mg of zinc, while kit Kat has 0.09mg.
  • Kit Kat contains less cholesterol.

Mollusks, cuttlefish, mixed species, cooked, moist heat and Candies, KIT KAT Wafer Bar types were used in this article.

Infographic

Squid 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.
Squid
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +62.2%
Contains more CalciumCalcium +44%
Contains more PotassiumPotassium +175.8%
Contains more IronIron +984%
Contains more CopperCopper +353.6%
Contains more ZincZinc +3744.4%
Contains more PhosphorusPhosphorus +329.6%
Contains more ManganeseManganese +109%
Contains more SeleniumSelenium +1692%
Contains less SodiumSodium -92.7%

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.
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
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 +745.8%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +337.8%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +1250%
Contains more Vitamin B12Vitamin B12 +864.3%
Contains more FolateFolate +71.4%
Contains more Vitamin B1Vitamin B1 +588.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +398.9%
Contains more WaterWater +3649.7%
Contains more OtherOther +162.5%
Contains more FatsFats +1756.4%
Contains more CarbsCarbs +3838.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -98.7%
Contains more Mono. FatMonounsaturated fat +3507.4%
Contains more Poly. FatPolyunsaturated fat +234%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Squid Kit Kat DV% diff.
Vitamin B12 5.4µg 0.56µg 202%
Selenium 89.6µg 5µg 154%
Iron 10.84mg 1mg 123%
Vitamin B2 1.729mg 0.21mg 117%
Copper 0.998mg 0.22mg 86%
Saturated fat 0.236g 17.953g 81%
Cholesterol 224mg 11mg 71%
Phosphorus 580mg 135mg 64%
Protein 32.48g 6.51g 52%
Fats 1.4g 25.99g 38%
Zinc 3.46mg 0.09mg 31%
Sodium 744mg 54mg 30%
Carbs 1.64g 64.59g 21%
Vitamin A 203µg 24µg 20%
Vitamin B6 0.27mg 0.02mg 19%
Calories 158kcal 518kcal 18%
Monounsaturated fat 0.162g 5.844g 14%
Potassium 637mg 231mg 12%
Vitamin B3 2.189mg 0.5mg 11%
Vitamin C 8.5mg 0mg 9%
Vitamin B1 0.017mg 0.117mg 8%
Calcium 180mg 125mg 6%
Choline 31mg 6%
Vitamin B5 0.9mg 0.64mg 5%
Magnesium 60mg 37mg 5%
Manganese 0.209mg 0.1mg 5%
Caffeine 14mg 4%
Starch 10.6g 4%
Fiber 0g 1g 4%
Vitamin K 5.2µg 4%
Polyunsaturated fat 0.268g 0.895g 4%
Folate 24µg 14µg 3%
Vitamin E 0.34mg 2%
Net carbs 1.64g 63.59g N/A
Sugar 48.68g N/A
Trans fat 0.099g N/A
Tryptophan 0.364mg 0.09mg 0%
Threonine 1.398mg 0.19mg 0%
Isoleucine 1.414mg 0.28mg 0%
Leucine 2.287mg 0.52mg 0%
Lysine 2.427mg 0.28mg 0%
Methionine 0.733mg 0.16mg 0%
Phenylalanine 1.164mg 0.27mg 0%
Valine 1.419mg 0.36mg 0%
Histidine 0.624mg 0.11mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.078g 0g N/A
Omega-3 - DHA 0.132g 0g N/A
Omega-3 - ALA 0.075g N/A
Omega-3 - DPA 0.012g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid 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
104%
Squid
20%
Kit Kat
Minerals Daily Need Coverage Score
185%
Squid
30%
Kit Kat

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 48.68g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 17.717g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 50)
Which food is cheaper?
Squid
Squid is cheaper (difference - $3)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Kit Kat
Kit Kat is lower in Cholesterol (difference - 213mg)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 690mg)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.