Mango vs. Kit Kat
Nutrition comparison of Mango and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and kit kat:
- Kit kat has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, mango contains more Vitamin B6 and folate.
- Kit kat has signficantly more protein than mango.
- Kit kat is a great source of potassium.
- Kit kat is an excellent source of calcium.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) and Kit Kat (Candies, KIT KAT Wafer Bar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kit kat is high in calories and mango has 88% less calories than kit kat - kit kat has 518 calories per 100 grams and mango has 60 calories.
For macronutrient ratios, mango is much heavier in carbs, much lighter in fat and similar to kit kat for protein. Mango has a macronutrient ratio of 5:90:5 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Kit Kat | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 90% | 50% |
| Fat | 5% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and mango has 77% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and mango has 15g of carbohydrates.
dietary fiber
Mango has 60% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and mango has 1.6g of dietary fiber.
sugar
Kit kat is high in sugar and mango has 72% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and mango has 13.7g of sugar.
Protein
protein
Kit kat has signficantly more protein than mango - kit kat has 6.5g of protein per 100 grams and mango has 0.82g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and mango has 99% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and mango has 0.09g of saturated fat.
trans fat
Both kit kat and mango are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and mango does not contain significant amounts.
cholesterol
Mango has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than kit kat - mango has 36.4mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Mango has 125% more Vitamin A than kit kat - kit kat has 24ug of Vitamin A per 100 grams and mango has 54ug of Vitamin A.
Vitamin E
Kit kat and mango contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and mango has 0.9mg of Vitamin E.
Vitamin K
Kit kat and mango contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and mango has 4.2ug of Vitamin K.
The B Vitamins
Kit kat has more thiamin, riboflavin, pantothenic acid and Vitamin B12, however, mango contains more Vitamin B6 and folate. Both mango and kit kat contain significant amounts of niacin.
| Mango | Kit Kat | |
|---|---|---|
| Thiamin | 0.028 MG | 0.117 MG |
| Riboflavin | 0.038 MG | 0.21 MG |
| Niacin | 0.669 MG | 0.5 MG |
| Pantothenic acid | 0.197 MG | 0.64 MG |
| Vitamin B6 | 0.119 MG | 0.02 MG |
| Folate | 43 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Kit kat is an excellent source of calcium and it has 10 times more calcium than mango - kit kat has 125mg of calcium per 100 grams and mango has 11mg of calcium.
iron
Kit kat has 525% more iron than mango - kit kat has 1mg of iron per 100 grams and mango has 0.16mg of iron.
potassium
Kit kat is a great source of potassium and it has 38% more potassium than mango - kit kat has 231mg of potassium per 100 grams and mango has 168mg 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 mango and kit kat contain significant amounts of lutein + zeaxanthin.
| Mango | Kit Kat | |
|---|---|---|
| beta-carotene | 640 UG | ~ |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mango and kit kat contain significant amounts of alpha linoleic acid (ALA).
| Mango | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.075 G |
| Total | 0.051 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than mango per 100 grams.
| Mango | Kit Kat | |
|---|---|---|
| linoleic acid | 0.019 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 0.019 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.
Mango 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 mango contain more calories in 100 grams?Kit kat is high in calories and mango has 90% less calories than kit kat - kit kat has 518 calories in 100g and mango has 60 calories.
Does kit kat or mango have more carbohydrates?
By weight, kit kat is high in carbohydrates and mango has 80% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and mango has 15g of carbohydrates.
Does kit kat or mango contain more calcium?
Kit kat is a rich source of calcium and it has 10 times more calcium than mango - kit kat has 125mg of calcium in 100 grams and mango has 11mg of calcium.