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  6. Wasabi vs. Kit Kat

Wasabi vs. Kit Kat — In-Depth Nutrition Comparison

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How are Wasabi and Kit Kat different?

  • Wasabi is higher in Vitamin C, Fiber, Vitamin B6, Zinc, Manganese, Potassium, and Magnesium, however, Kit Kat is richer in Vitamin B12, Vitamin B5, and Phosphorus.
  • Daily need coverage for Vitamin C from Wasabi is 47% higher.
  • Wasabi contains 18 times more Zinc than Kit Kat. While Wasabi contains 1.62mg of Zinc, Kit Kat contains only 0.09mg.

Wasabi, root, raw and Candies, KIT KAT Wafer Bar are the varieties used in this article.

Infographic

Wasabi 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.
Wasabi
Wasabi
7
:
3
Kit Kat
Kit Kat
Contains more Magnesium +86.5%
Contains more Potassium +145.9%
Contains less Sodium -68.5%
Contains more Zinc +1700%
Contains more Manganese +291%
Contains more Phosphorus +68.8%
Contains more Copper +41.9%
Equal in Calcium - 125
Equal in Iron - 1
Wasabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 39% 50% 35% 51% 3% 45% 52% 51% 0%
Kit Kat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 38% 27% 58% 21% 8% 3% 74% 14% 28%
Contains more Magnesium +86.5%
Contains more Potassium +145.9%
Contains less Sodium -68.5%
Contains more Zinc +1700%
Contains more Manganese +291%
Contains more Phosphorus +68.8%
Contains more Copper +41.9%
Equal in Calcium - 125
Equal in Iron - 1

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.
Wasabi
Wasabi
5
:
6
Kit Kat
Kit Kat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B6 +1270%
Contains more Folate +28.6%
Contains more Vitamin A +131.4%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B5 +215.3%
Contains more Vitamin B12 +∞%
Wasabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 140% 33% 27% 14% 13% 64% 14% 0% 0%
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 C +∞%
Contains more Vitamin B1 +12%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B6 +1270%
Contains more Folate +28.6%
Contains more Vitamin A +131.4%
Contains more Vitamin B2 +84.2%
Contains more Vitamin B5 +215.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wasabi
Wasabi
2
:
3
Kit Kat
Kit Kat
Contains more Water +4139.9%
Contains more Other +50%
Contains more Protein +35.6%
Contains more Fats +4025.4%
Contains more Carbs +174.4%
Wasabi
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 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 +4139.9%
Contains more Other +50%
Contains more Protein +35.6%
Contains more Fats +4025.4%
Contains more Carbs +174.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wasabi Kit Kat Opinion
Net carbs 15.74g 63.59g Kit Kat
Protein 4.8g 6.51g Kit Kat
Fats 0.63g 25.99g Kit Kat
Carbs 23.54g 64.59g Kit Kat
Calories 109kcal 518kcal Kit Kat
Starch 10.6g Kit Kat
Fructose 0.2g Kit Kat
Sugar 48.68g Wasabi
Fiber 7.8g 1g Wasabi
Calcium 128mg 125mg Wasabi
Iron 1.03mg 1mg Wasabi
Magnesium 69mg 37mg Wasabi
Phosphorus 80mg 135mg Kit Kat
Potassium 568mg 231mg Wasabi
Sodium 17mg 54mg Wasabi
Zinc 1.62mg 0.09mg Wasabi
Copper 0.155mg 0.22mg Kit Kat
Manganese 0.391mg 0.1mg Wasabi
Selenium 5µg Kit Kat
Vitamin A 35IU 81IU Kit Kat
Vitamin A RAE 2µg 24µg Kit Kat
Vitamin E 0.34mg Kit Kat
Vitamin C 41.9mg 0mg Wasabi
Vitamin B1 0.131mg 0.117mg Wasabi
Vitamin B2 0.114mg 0.21mg Kit Kat
Vitamin B3 0.743mg 0.5mg Wasabi
Vitamin B5 0.203mg 0.64mg Kit Kat
Vitamin B6 0.274mg 0.02mg Wasabi
Folate 18µg 14µg Wasabi
Vitamin B12 0µg 0.56µg Kit Kat
Vitamin K 5.2µg Kit Kat
Tryptophan 0.09mg Kit Kat
Threonine 0.19mg Kit Kat
Isoleucine 0.28mg Kit Kat
Leucine 0.52mg Kit Kat
Lysine 0.28mg Kit Kat
Methionine 0.16mg Kit Kat
Phenylalanine 0.27mg Kit Kat
Valine 0.36mg Kit Kat
Histidine 0.11mg Kit Kat
Cholesterol 0mg 11mg Wasabi
Trans Fat 0g 0.099g Wasabi
Saturated Fat 17.953g Wasabi
Monounsaturated Fat 5.844g Kit Kat
Polyunsaturated fat 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
Wasabi Kit Kat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
25%
Wasabi
20%
Kit Kat
Minerals Daily Need Coverage Score
36%
Wasabi
30%
Kit Kat

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 48.68g)
Which food contains less Sodium?
Wasabi
Wasabi contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Wasabi
Wasabi is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Wasabi
Wasabi is lower in Saturated Fat (difference - 17.953g)
Which food is lower in glycemic index?
Wasabi
Wasabi is lower in glycemic index (difference - 9)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1.4)
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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.