Flour vs. Kit Kat
Nutrition comparison of Flour and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and kit kat:
- Both kit kat and flour are high in calories and carbohydrates.
- Flour is a great source of dietary fiber and protein.
- Kit kat has more riboflavin and Vitamin B12, however, flour contains more niacin.
- Kit kat is a great source of potassium.
- Kit kat is an excellent source of calcium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) 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 flour are high in calories. Kit kat has 42% more calories than flour - kit kat has 518 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is heavier in protein, much heavier in carbs and much lighter in fat compared to kit kat per calorie. Flour has a macronutrient ratio of 12:86:2 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Kit Kat | |
|---|---|---|
| Protein | 12% | 5% |
| Carbohydrates | 86% | 50% |
| Fat | 2% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both kit kat and flour are high in carbohydrates. Flour has 18% more carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 170% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Kit kat is high in sugar and flour has 99% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 59% more protein than kit kat - kit kat has 6.5g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and flour has 99% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
trans fat
Both kit kat and flour are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Flour has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Kit kat has more Vitamin A than flour - kit kat has 24ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Kit kat and flour contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Kit kat and flour contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Kit kat has more riboflavin and Vitamin B12, however, flour contains more niacin. Both flour and kit kat contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Flour | Kit Kat | |
|---|---|---|
| Thiamin | 0.12 MG | 0.117 MG |
| Riboflavin | 0.04 MG | 0.21 MG |
| Niacin | 1.25 MG | 0.5 MG |
| Pantothenic acid | 0.438 MG | 0.64 MG |
| Vitamin B6 | 0.044 MG | 0.02 MG |
| Folate | 26 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Kit kat is an excellent source of calcium and it has 733% more calcium than flour - kit kat has 125mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Kit kat and flour contain similar amounts of iron - kit kat has 1mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Kit kat is a great source of potassium and it has 116% more potassium than flour - kit kat has 231mg of potassium per 100 grams and flour has 107mg 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 flour and kit kat contain significant amounts of lutein + zeaxanthin.
| Flour | Kit Kat | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kit kat has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.075 G |
| Total | 0.022 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than flour per 100 grams.
| Flour | Kit Kat | |
|---|---|---|
| linoleic acid | 0.391 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 0.391 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.
Flour 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 flour contain more calories in 100 grams?Both kit kat and flour are high in calories. Kit kat has 40% more calories than flour - kit kat has 518 calories in 100g and flour has 364 calories.
Does kit kat or flour have more carbohydrates?
By weight, both kit kat and flour are high in carbohydrates. flour has 20% more carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and flour has 76.3g of carbohydrates.
Does kit kat or flour contain more calcium?
Kit kat is a rich source of calcium and it has 730% more calcium than flour - kit kat has 125mg of calcium in 100 grams and flour has 15mg of calcium.