Raspberries vs. Kit Kat
Nutrition comparison of Raspberries and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and kit kat:
- Kit kat has more thiamin, riboflavin and Vitamin B12.
- Kit kat is a great source of potassium.
- Kit kat is an excellent source of calcium.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, 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 raspberry has 90% less calories than kit kat - raspberry has 52 calories per 100 grams and kit kat has 518 calories.
For macronutrient ratios, raspberries is much heavier in carbs, much lighter in fat and similar to kit kat for protein. Raspberries has a macronutrient ratio of 8:82:10 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Kit Kat | |
|---|---|---|
| Protein | 8% | 5% |
| Carbohydrates | 82% | 50% |
| Fat | 10% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and raspberry has 82% less carbohydrates than kit kat - raspberry has 11.9g of total carbs per 100 grams and kit kat has 64.6g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 550% more dietary fiber than kit kat - raspberry has 6.5g of dietary fiber per 100 grams and kit kat has 1g of dietary fiber.
sugar
Kit kat is high in sugar and raspberry has 91% less sugar than kit kat - raspberry has 4.4g of sugar per 100 grams and kit kat has 48.7g of sugar.
Protein
protein
Kit kat has 443% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and kit kat has 6.5g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and raspberry has 100% less saturated fat than kit kat - raspberry has 0.02g of saturated fat per 100 grams and kit kat has 18g of saturated fat.
trans fat
Both kit kat and raspberries are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and raspberry does not contain significant amounts.
cholesterol
Raspberry has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than kit kat - raspberry has 26.2mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Kit kat has 11 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and kit kat has 24ug of Vitamin A.
Vitamin E
Raspberries and kit kat contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and kit kat has 0.34mg of Vitamin E.
Vitamin K
Raspberries and kit kat contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and kit kat has 5.2ug of Vitamin K.
The B Vitamins
Kit kat has more thiamin, riboflavin and Vitamin B12. Both raspberries and kit kat contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Raspberries | Kit Kat | |
|---|---|---|
| Thiamin | 0.032 MG | 0.117 MG |
| Riboflavin | 0.038 MG | 0.21 MG |
| Niacin | 0.598 MG | 0.5 MG |
| Pantothenic acid | 0.329 MG | 0.64 MG |
| Vitamin B6 | 0.055 MG | 0.02 MG |
| Folate | 21 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Kit kat is an excellent source of calcium and it has 400% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and kit kat has 125mg of calcium.
iron
Raspberries and kit kat contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and kit kat has 1mg of iron.
potassium
Kit kat is a great source of potassium and it has 53% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and kit kat has 231mg 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,
| Raspberries | Kit Kat | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and kit kat contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.075 G |
| Total | 0.126 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than raspberry per 100 grams.
| Raspberries | Kit Kat | |
|---|---|---|
| linoleic acid | 0.249 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Kit Kat (Candies, KIT KAT Wafer Bar) .
Raspberries 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 raspberries or kit kat contain more calories in 100 grams?Kit kat is high in calories and raspberry has 90% less calories than kit kat - raspberry has 52 calories in 100g and kit kat has 518 calories.
Does raspberries or kit kat have more carbohydrates?
By weight, kit kat is high in carbohydrates and raspberry has 80% fewer carbohydrates than kit kat - raspberry has 11.9g of carbs for 100g and kit kat has 64.6g of carbohydrates.
Does raspberries or kit kat contain more calcium?
Kit kat is a rich source of calcium and it has 400% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and kit kat has 125mg of calcium.