Peanut Butter vs. Kit Kat
Nutrition comparison of Peanut Butter and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and kit kat:
- Both kit kat and peanut butter are high in calcium, calories, potassium and saturated fat.
- Peanut butter has more niacin, Vitamin B6 and folate, however, kit kat contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than kit kat.
- Peanut butter is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) 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 peanut butter are high in calories. Peanut butter has 14% more calories than kit kat - kit kat has 518 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to kit kat per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Kit Kat | |
|---|---|---|
| Protein | 15% | 5% |
| Carbohydrates | 14% | 50% |
| Fat | 71% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and peanut butter has 67% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 700% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Kit kat is high in sugar and peanut butter has 83% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 270% more protein than kit kat - kit kat has 6.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both kit kat and peanut butter are high in saturated fat. Kit kat has 136% more saturated fat than peanut butter - kit kat has 18g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both kit kat and peanut butter are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and peanut butter does not contain significant amounts.
cholesterol
Peanut butter has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Kit kat has more Vitamin A than peanut butter - kit kat has 24ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than kit kat - kit kat has 0.34mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Kit kat and peanut butter contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin, Vitamin B6 and folate, however, kit kat contains more Vitamin B12. Both peanut butter and kit kat contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Peanut Butter | Kit Kat | |
|---|---|---|
| Thiamin | 0.106 MG | 0.117 MG |
| Riboflavin | 0.111 MG | 0.21 MG |
| Niacin | 13.696 MG | 0.5 MG |
| Pantothenic acid | 1.118 MG | 0.64 MG |
| Vitamin B6 | 0.418 MG | 0.02 MG |
| Folate | 92 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both kit kat and peanut butter are high in calcium. Kit kat has 178% more calcium than peanut butter - kit kat has 125mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 90% more iron than kit kat - kit kat has 1mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both kit kat and peanut butter are high in potassium. Peanut butter has 223% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and kit kat contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.075 G |
| Total | 0.078 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than kit kat per 100 grams.
| Peanut Butter | Kit Kat | |
|---|---|---|
| other omega 6 | 0.64 G | 0.15 G |
| linoleic acid | 13.854 G | 0.821 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Kit Kat (Candies, KIT KAT Wafer Bar) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both kit kat and peanut butter are high in calories. Peanut butter has 10% more calories than kit kat - kit kat has 518 calories in 100g and peanut butter has 589 calories.
Does kit kat or peanut butter have more carbohydrates?
By weight, kit kat is high in carbohydrates and peanut butter has 70% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does kit kat or peanut butter contain more calcium?
Both kit kat and peanut butter are high in calcium. Kit kat has 180% more calcium than peanut butter - kit kat has 125mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does kit kat or peanut butter contain more potassium?
Both kit kat and peanut butter are high in potassium. Peanut butter has 220% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and peanut butter has 745mg of potassium.