Cheese vs. Kit Kat
Nutrition comparison of Cheese and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and kit kat:
- Both kit kat and cheese are high in calcium, calories and saturated fat.
- Cheese has more beta-carotene than kit kat, however, kit kat contains more lutein + zeaxanthin than cheese.
- Cheese is an excellent source of Vitamin A and protein.
- Kit kat has 7.6 times less cholesterol than cheese.
- Kit kat has more thiamin, niacin and pantothenic acid, however, cheese contains more Vitamin B6 and Vitamin B12.
- Kit kat is a great source of potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) 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 cheese are high in calories. Kit kat has 35% more calories than cheese - kit kat has 518 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to kit kat per calorie. Cheese has a macronutrient ratio of 25:0:75 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Kit Kat | |
|---|---|---|
| Protein | 25% | 5% |
| Carbohydrates | ~ | 50% |
| Fat | 75% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and cheese has 100% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Kit kat has more dietary fiber than cheese - kit kat has 1g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Kit kat is high in sugar and cheese has less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 262% more protein than kit kat - kit kat has 6.5g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Both kit kat and cheese are high in saturated fat. Kit kat has 12% more saturated fat than cheese - kit kat has 18g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both kit kat and cheese are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Kit kat has 7.6 times less cholesterol than cheese - kit kat has 11mg of cholesterol per 100 grams and cheese has 95mg of cholesterol.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has 625% more Vitamin A than kit kat - kit kat has 24ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than kit kat - cheese has 21iu of Vitamin D per 100 grams and kit kat does not contain significant amounts.
Vitamin E
Kit kat and cheese contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Kit kat and cheese contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Kit kat has more thiamin, niacin and pantothenic acid, however, cheese contains more Vitamin B6 and Vitamin B12. Both cheese and kit kat contain significant amounts of riboflavin and folate.
| Cheese | Kit Kat | |
|---|---|---|
| Thiamin | 0.023 MG | 0.117 MG |
| Riboflavin | 0.318 MG | 0.21 MG |
| Niacin | 0.114 MG | 0.5 MG |
| Pantothenic acid | 0.249 MG | 0.64 MG |
| Vitamin B6 | 0.061 MG | 0.02 MG |
| Folate | 13 UG | 14 UG |
| Vitamin B12 | 1.23 UG | 0.56 UG |
Minerals
calcium
Both kit kat and cheese are high in calcium. Cheese has 427% more calcium than kit kat - kit kat has 125mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Kit kat has 69% more iron than cheese - kit kat has 1mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Kit kat is a great source of potassium and it has 172% more potassium than cheese - kit kat has 231mg of potassium per 100 grams and cheese has 85mg 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, cheese has more beta-carotene than kit kat per 100 grams, however, kit kat contains more lutein + zeaxanthin than cheese per 100 grams.
| Cheese | Kit Kat | |
|---|---|---|
| beta-carotene | 56 UG | ~ |
| lutein + zeaxanthin | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than kit kat per 100 grams.
| Cheese | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.075 G |
| Total | 0.332 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, both cheese and kit kat contain significant amounts of linoleic acid.
| Cheese | Kit Kat | |
|---|---|---|
| linoleic acid | 0.532 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 0.532 G | 0.971 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.
Cheese 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 cheese contain more calories in 100 grams?Both kit kat and cheese are high in calories. Kit kat has 40% more calories than cheese - kit kat has 518 calories in 100g and cheese has 384 calories.
Does kit kat or cheese have more carbohydrates?
By weight, kit kat is high in carbohydrates and cheese has 100% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does kit kat or cheese contain more calcium?
Both kit kat and cheese are high in calcium. Cheese has 430% more calcium than kit kat - kit kat has 125mg of calcium in 100 grams and cheese has 659mg of calcium.