Kit Kat vs. Spinach
Nutrition comparison of Kit Kat and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kit kat
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kit kat and spinach:
- Both kit kat and spinach are high in calcium and potassium.
- Kit kat has more pantothenic acid and Vitamin B12, however, spinach contains more Vitamin B6 and folate.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Kit Kat (Candies, KIT KAT Wafer Bar) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kit kat is high in calories and spinach has 96% less calories than kit kat - kit kat has 518 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, kit kat is much lighter in protein, much heavier in fat and similar to spinach for carbs. Kit kat has a macronutrient ratio of 5:50:45 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kit Kat | Spinach | |
|---|---|---|
| Protein | 5% | 39% |
| Carbohydrates | 50% | 49% |
| Fat | 45% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and spinach has 94% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 120% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Kit kat is high in sugar and spinach has 99% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Kit kat has 128% more protein than spinach - kit kat has 6.5g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and spinach has 100% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
trans fat
Both kit kat and spinach are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and spinach does not contain significant amounts.
cholesterol
Spinach has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than kit kat - spinach has 28.1mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 18 times more Vitamin A than kit kat - kit kat has 24ug of Vitamin A per 100 grams and spinach has 469ug of Vitamin A.
Vitamin E
Spinach has 497% more Vitamin E than kit kat - kit kat has 0.34mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 91 times more Vitamin K than kit kat - kit kat has 5.2ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Kit kat has more pantothenic acid and Vitamin B12, however, spinach contains more Vitamin B6 and folate. Both kit kat and spinach contain significant amounts of thiamin, riboflavin and niacin.
| Kit Kat | Spinach | |
|---|---|---|
| Thiamin | 0.117 MG | 0.078 MG |
| Riboflavin | 0.21 MG | 0.189 MG |
| Niacin | 0.5 MG | 0.724 MG |
| Pantothenic acid | 0.64 MG | 0.065 MG |
| Vitamin B6 | 0.02 MG | 0.195 MG |
| Folate | 14 UG | 194 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Both kit kat and spinach are high in calcium. Kit kat has 26% more calcium than spinach - kit kat has 125mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Spinach is a great source of iron and it has 171% more iron than kit kat - kit kat has 1mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both kit kat and spinach are high in potassium. Spinach has 142% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and spinach has 558mg 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,
| Kit Kat | Spinach | |
|---|---|---|
| lutein + zeaxanthin | 23 UG | 12198 UG |
| beta-carotene | ~ | 5626 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kit kat and spinach contain significant amounts of alpha linoleic acid (ALA).
| Kit Kat | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.138 G |
| Total | 0.075 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than spinach per 100 grams.
| Kit Kat | Spinach | |
|---|---|---|
| other omega 6 | 0.15 G | ~ |
| linoleic acid | 0.821 G | 0.026 G |
| Total | 0.971 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kit Kat or Spinach .
Kit Kat g
()
|
Daily Values (%) |
Spinach 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 spinach contain more calories in 100 grams?Kit kat is high in calories and spinach has 100% less calories than kit kat - kit kat has 518 calories in 100g and spinach has 23 calories.
Is kit kat or spinach better for protein?
Kit kat has 130% more protein than spinach - kit kat has 6.5g of protein per 100 grams and spinach has 2.9g of protein.
Does kit kat or spinach have more carbohydrates?
By weight, kit kat is high in carbohydrates and spinach has 90% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does kit kat or spinach contain more calcium?
Both kit kat and spinach are high in calcium. Kit kat has 30% more calcium than spinach - kit kat has 125mg of calcium in 100 grams and spinach has 99mg of calcium.
Does kit kat or spinach contain more potassium?
Both kit kat and spinach are high in potassium. Spinach has 140% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and spinach has 558mg of potassium.