Dates vs. Kit Kat
Nutrition comparison of Dates and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and kit kat:
- Both kit kat and dates are high in calcium, calories, carbohydrates, potassium and sugar.
- Date is an excellent source of dietary fiber.
- Kit kat has more thiamin, riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6.
USDA sources for nutritional information: Dates (Dates, medjool) and Kit Kat (Candies, KIT KAT Wafer Bar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both kit kat and dates are high in calories. Kit kat has 87% more calories than date - kit kat has 518 calories per 100 grams and date has 277 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to kit kat for protein. Dates has a macronutrient ratio of 2:98:0 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Kit Kat | |
|---|---|---|
| Protein | 2% | 5% |
| Carbohydrates | 98% | 50% |
| Fat | ~ | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both kit kat and dates are high in carbohydrates. Date has 16% more carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and date has 75g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 570% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and date has 6.7g of dietary fiber.
sugar
Both kit kat and dates are high in sugar. Date has 37% more sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and date has 66.5g of sugar.
Protein
protein
Kit kat has 260% more protein than date - kit kat has 6.5g of protein per 100 grams and date has 1.8g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and date has less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and date does not contain significant amounts.
trans fat
Both kit kat and dates are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Kit kat and dates contain similar amounts of Vitamin A - kit kat has 24ug of Vitamin A per 100 grams and date has 7ug of Vitamin A.
Vitamin E
Kit kat and dates contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Kit kat and dates contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and date has 2.7ug of Vitamin K.
The B Vitamins
Kit kat has more thiamin, riboflavin and Vitamin B12, however, date contains more niacin and Vitamin B6. Both dates and kit kat contain significant amounts of pantothenic acid and folate.
| Dates | Kit Kat | |
|---|---|---|
| Thiamin | 0.05 MG | 0.117 MG |
| Riboflavin | 0.06 MG | 0.21 MG |
| Niacin | 1.61 MG | 0.5 MG |
| Pantothenic acid | 0.805 MG | 0.64 MG |
| Vitamin B6 | 0.249 MG | 0.02 MG |
| Folate | 15 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both kit kat and dates are high in calcium. Kit kat has 95% more calcium than date - kit kat has 125mg of calcium per 100 grams and date has 64mg of calcium.
iron
Kit kat and dates contain similar amounts of iron - kit kat has 1mg of iron per 100 grams and date has 0.9mg of iron.
potassium
Both kit kat and dates are high in potassium. Date has 201% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and date has 696mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both dates and kit kat contain significant amounts of lutein + zeaxanthin.
| Dates | Kit Kat | |
|---|---|---|
| beta-carotene | 89 UG | ~ |
| lutein + zeaxanthin | 23 UG | 23 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Dates g
()
|
Daily Values (%) |
Kit Kat g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kit kat or dates contain more calories in 100 grams?Both kit kat and dates are high in calories. Kit kat has 90% more calories than date - kit kat has 518 calories in 100g and date has 277 calories.
Does kit kat or dates have more carbohydrates?
By weight, both kit kat and dates are high in carbohydrates. date has 20% more carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and date has 75g of carbohydrates.
Does kit kat or dates contain more calcium?
Both kit kat and dates are high in calcium. Kit kat has 100% more calcium than date - kit kat has 125mg of calcium in 100 grams and date has 64mg of calcium.
Does kit kat or dates contain more potassium?
Both kit kat and dates are high in potassium. Date has 200% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and date has 696mg of potassium.