Kit Kat vs. Kale
Nutrition comparison of Kit Kat and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kit kat
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kit kat and kale:
- Both kit kat and kale are high in calcium and potassium.
- Kale has more Vitamin B6 and folate, however, kit kat contains more Vitamin B12.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Kit Kat (Candies, KIT KAT Wafer Bar) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kit kat is high in calories and kale has 93% less calories than kit kat - kit kat has 518 calories per 100 grams and kale has 35 calories.
For macronutrient ratios, kit kat is much lighter in protein, heavier in carbs and heavier in fat compared to kale per calorie. Kit kat has a macronutrient ratio of 5:50:45 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kit Kat | Kale | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 50% | 41% |
| Fat | 45% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and kale has 93% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and kale has 4.4g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 310% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and kale has 4.1g of dietary fiber.
sugar
Kit kat is high in sugar and kale has 98% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and kale has 0.99g of sugar.
Protein
protein
Kit kat has 123% more protein than kale - kit kat has 6.5g of protein per 100 grams and kale has 2.9g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and kale has 99% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and kale has 0.18g of saturated fat.
trans fat
Both kit kat and kale are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and kale does not contain significant amounts.
cholesterol
Kale has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than kit kat - kale has 93.4mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has 904% more Vitamin A than kit kat - kit kat has 24ug of Vitamin A per 100 grams and kale has 241ug of Vitamin A.
Vitamin E
Kit kat and kale contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and kale has 0.66mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 73 times more Vitamin K than kit kat - kit kat has 5.2ug of Vitamin K per 100 grams and kale has 389.6ug of Vitamin K.
The B Vitamins
Kale has more Vitamin B6 and folate, however, kit kat contains more Vitamin B12. Both kit kat and kale contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Kit Kat | Kale | |
|---|---|---|
| Thiamin | 0.117 MG | 0.113 MG |
| Riboflavin | 0.21 MG | 0.347 MG |
| Niacin | 0.5 MG | 1.18 MG |
| Pantothenic acid | 0.64 MG | 0.37 MG |
| Vitamin B6 | 0.02 MG | 0.147 MG |
| Folate | 14 UG | 62 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Both kit kat and kale are high in calcium. Kale has 103% more calcium than kit kat - kit kat has 125mg of calcium per 100 grams and kale has 254mg of calcium.
iron
Kale has 60% more iron than kit kat - kit kat has 1mg of iron per 100 grams and kale has 1.6mg of iron.
potassium
Both kit kat and kale are high in potassium. Kale has 51% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and kale has 348mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than kit kat per 100 grams.
| Kit Kat | Kale | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.378 G |
| Total | 0.075 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than kale per 100 grams.
| Kit Kat | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.821 G | 0.291 G |
| Total | 0.821 G | 0.294 G |
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.
Kit Kat g
()
|
Daily Values (%) |
Kale 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 kale contain more calories in 100 grams?Kit kat is high in calories and kale has 90% less calories than kit kat - kit kat has 518 calories in 100g and kale has 35 calories.
Does kit kat or kale have more carbohydrates?
By weight, kit kat is high in carbohydrates and kale has 90% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and kale has 4.4g of carbohydrates.
Does kit kat or kale contain more calcium?
Both kit kat and kale are high in calcium. Kale has 100% more calcium than kit kat - kit kat has 125mg of calcium in 100 grams and kale has 254mg of calcium.
Does kit kat or kale contain more potassium?
Both kit kat and kale are high in potassium. Kale has 50% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and kale has 348mg of potassium.