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  6. Sweet potato vs. Kit Kat

Sweet potato vs. Kit Kat — In-Depth Nutrition Comparison

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What are the main differences between Sweet potato and Kit Kat?

  • Sweet potato is richer in Vitamin A RAE, Vitamin B6, and Fiber, while Kit Kat is higher in Vitamin B12, Phosphorus, Vitamin B2, Calcium, Selenium, and Copper.
  • Kit Kat's daily need coverage for Saturated Fat is 90% higher.
  • Kit Kat has 30 times less Vitamin A RAE than Sweet potato. Sweet potato has 709µg of Vitamin A RAE, while Kit Kat has 24µg.
  • Sweet potato is lower in Saturated Fat.

We used Sweet potato, raw, unprepared and Candies, KIT KAT Wafer Bar types in this comparison.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
3
:
7
Kit Kat
Kit Kat
Contains more Potassium +45.9%
Contains more Zinc +233.3%
Contains more Manganese +158%
Contains more Calcium +316.7%
Contains more Iron +63.9%
Contains more Magnesium +48%
Contains more Phosphorus +187.2%
Contains more Copper +45.7%
Contains more Selenium +733.3%
Equal in Sodium - 54
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Contains more Potassium +45.9%
Contains more Zinc +233.3%
Contains more Manganese +158%
Contains more Calcium +316.7%
Contains more Iron +63.9%
Contains more Magnesium +48%
Contains more Phosphorus +187.2%
Contains more Copper +45.7%
Contains more Selenium +733.3%
Equal in Sodium - 54

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.
Sweet potato
Sweet potato
5
:
6
Kit Kat
Kit Kat
Contains more Vitamin A +17414.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +945%
Contains more Vitamin E +30.8%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +244.3%
Contains more Folate +27.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +188.9%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Kit Kat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 7% 0% 0% 30% 49% 10% 39% 5% 11% 70% 14%
Contains more Vitamin A +17414.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +25%
Contains more Vitamin B6 +945%
Contains more Vitamin E +30.8%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +244.3%
Contains more Folate +27.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Kit Kat
Kit Kat
Contains more Water +4641.1%
Contains more Protein +314.6%
Contains more Fats +51880%
Contains more Carbs +221%
Contains more Other +30.6%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Kit Kat
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 Water +4641.1%
Contains more Protein +314.6%
Contains more Fats +51880%
Contains more Carbs +221%
Contains more Other +30.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Kit Kat
Kit Kat
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +584300%
Contains more Polyunsaturated fat +6292.9%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Kit Kat
73% 24% 4%
Saturated Fat: 17.953 g
Monounsaturated Fat: 5.844 g
Polyunsaturated fat: 0.895 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +584300%
Contains more Polyunsaturated fat +6292.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
3
Kit Kat
Kit Kat
Contains more Starch +19.3%
Contains more Glucose +500%
Contains more Fructose +250%
Contains more Sucrose +1488.9%
Contains more Lactose +∞%
Contains more Maltose +∞%
Sweet potato
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Kit Kat
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 Starch +19.3%
Contains more Glucose +500%
Contains more Fructose +250%
Contains more Sucrose +1488.9%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Kit Kat Opinion
Net carbs 17.12g 63.59g Kit Kat
Protein 1.57g 6.51g Kit Kat
Fats 0.05g 25.99g Kit Kat
Carbs 20.12g 64.59g Kit Kat
Calories 86kcal 518kcal Kit Kat
Starch 12.65g 10.6g Sweet potato
Fructose 0.7g 0.2g Sweet potato
Sugar 4.18g 48.68g Sweet potato
Fiber 3g 1g Sweet potato
Calcium 30mg 125mg Kit Kat
Iron 0.61mg 1mg Kit Kat
Magnesium 25mg 37mg Kit Kat
Phosphorus 47mg 135mg Kit Kat
Potassium 337mg 231mg Sweet potato
Sodium 55mg 54mg Kit Kat
Zinc 0.3mg 0.09mg Sweet potato
Copper 0.151mg 0.22mg Kit Kat
Manganese 0.258mg 0.1mg Sweet potato
Selenium 0.6µg 5µg Kit Kat
Vitamin A 14187IU 81IU Sweet potato
Vitamin A RAE 709µg 24µg Sweet potato
Vitamin E 0.26mg 0.34mg Kit Kat
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0.117mg Kit Kat
Vitamin B2 0.061mg 0.21mg Kit Kat
Vitamin B3 0.557mg 0.5mg Sweet potato
Vitamin B5 0.8mg 0.64mg Sweet potato
Vitamin B6 0.209mg 0.02mg Sweet potato
Folate 11µg 14µg Kit Kat
Vitamin B12 0µg 0.56µg Kit Kat
Vitamin K 1.8µg 5.2µg Kit Kat
Tryptophan 0.031mg 0.09mg Kit Kat
Threonine 0.083mg 0.19mg Kit Kat
Isoleucine 0.055mg 0.28mg Kit Kat
Leucine 0.092mg 0.52mg Kit Kat
Lysine 0.066mg 0.28mg Kit Kat
Methionine 0.029mg 0.16mg Kit Kat
Phenylalanine 0.089mg 0.27mg Kit Kat
Valine 0.086mg 0.36mg Kit Kat
Histidine 0.031mg 0.11mg Kit Kat
Cholesterol 0mg 11mg Sweet potato
Trans Fat 0g 0.099g Sweet potato
Saturated Fat 0.018g 17.953g Sweet potato
Monounsaturated Fat 0.001g 5.844g Kit Kat
Polyunsaturated fat 0.014g 0.895g Kit Kat
Omega-3 - ALA 0.075g Kit Kat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Kit Kat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
85%
Sweet potato
20%
Kit Kat
Minerals Daily Need Coverage Score
20%
Sweet potato
30%
Kit Kat

Comparison summary

Which food is lower in Sugar?
Sweet potato
Sweet potato is lower in Sugar (difference - 44.5g)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 17.935g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $2.8)
Which food contains less Sodium?
Kit Kat
Kit Kat contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Kit Kat
Kit Kat is lower in glycemic index (difference - 20)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.