Avocado vs. Kit Kat
Nutrition comparison of Avocado and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and kit kat:
- Both kit kat and avocado are high in calories and potassium.
- Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, kit kat contains more Vitamin B12.
- Avocado has signficantly more Vitamin C than kit kat.
- Avocado is an excellent source of dietary fiber.
- Kit kat is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) 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 avocado are high in calories. Kit kat has 210% more calories than avocado - kit kat has 518 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to kit kat for protein. Avocado has a macronutrient ratio of 4:19:77 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Kit Kat | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 19% | 50% |
| Fat | 77% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and avocado has 87% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 580% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Kit kat is high in sugar and avocado has 99% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Kit kat has 232% more protein than avocado - kit kat has 6.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and avocado has 88% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both kit kat and avocado are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and avocado does not contain significant amounts.
cholesterol
Avocado has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than kit kat - avocado has 8.8mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Kit kat and avocado contain similar amounts of Vitamin A - kit kat has 24ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 479% more Vitamin E than kit kat - kit kat has 0.34mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Kit kat and avocado contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin, pantothenic acid, Vitamin B6 and folate, however, kit kat contains more Vitamin B12. Both avocado and kit kat contain significant amounts of thiamin and riboflavin.
| Avocado | Kit Kat | |
|---|---|---|
| Thiamin | 0.075 MG | 0.117 MG |
| Riboflavin | 0.143 MG | 0.21 MG |
| Niacin | 1.912 MG | 0.5 MG |
| Pantothenic acid | 1.463 MG | 0.64 MG |
| Vitamin B6 | 0.287 MG | 0.02 MG |
| Folate | 89 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Kit kat is an excellent source of calcium and it has 862% more calcium than avocado - kit kat has 125mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Kit kat and avocado contain similar amounts of iron - kit kat has 1mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both kit kat and avocado are high in potassium. Avocado has 119% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and avocado has 507mg 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,
| Avocado | Kit Kat | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and kit kat contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.075 G |
| Total | 0.125 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than kit kat per 100 grams.
| Avocado | Kit Kat | |
|---|---|---|
| linoleic acid | 1.674 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 1.674 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.
Avocado 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 avocado contain more calories in 100 grams?Both kit kat and avocado are high in calories. Kit kat has 210% more calories than avocado - kit kat has 518 calories in 100g and avocado has 167 calories.
Does kit kat or avocado have more carbohydrates?
By weight, kit kat is high in carbohydrates and avocado has 90% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does kit kat or avocado contain more calcium?
Kit kat is a rich source of calcium and it has 860% more calcium than avocado - kit kat has 125mg of calcium in 100 grams and avocado has 13mg of calcium.
Does kit kat or avocado contain more potassium?
Both kit kat and avocado are high in potassium. Avocado has 120% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and avocado has 507mg of potassium.