Banana vs. Kit Kat
Nutrition comparison of Banana and Kit Kat
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
kit kat
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and kit kat:
- Both kit kat and banana are high in potassium.
- Banana has signficantly more Vitamin C than kit kat.
- Banana is a great source of dietary fiber.
- Kit kat has more thiamin, riboflavin and Vitamin B12, however, banana contains more Vitamin B6.
- Kit kat is an excellent source of calcium.
USDA sources for nutritional information: Banana (Bananas, 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 banana has 83% less calories than kit kat - kit kat has 518 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much heavier in carbs, much lighter in fat and similar to kit kat for protein. Banana has a macronutrient ratio of 5:93:3 and for kit kat, 5:50:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Kit Kat | |
|---|---|---|
| Protein | 5% | 5% |
| Carbohydrates | 93% | 50% |
| Fat | 3% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and banana has 65% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 160% more dietary fiber than kit kat - kit kat has 1g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Kit kat is high in sugar and banana has 75% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Kit kat has 497% more protein than banana - kit kat has 6.5g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and banana has 99% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both kit kat and banana are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and banana does not contain significant amounts.
cholesterol
Banana has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than kit kat - banana has 8.7mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Kit kat has 700% more Vitamin A than banana - kit kat has 24ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Kit kat and banana contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Kit kat and banana contain similar amounts of Vitamin K - kit kat has 5.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Kit kat has more thiamin, riboflavin and Vitamin B12, however, banana contains more Vitamin B6. Both banana and kit kat contain significant amounts of niacin, pantothenic acid and folate.
| Banana | Kit Kat | |
|---|---|---|
| Thiamin | 0.031 MG | 0.117 MG |
| Riboflavin | 0.073 MG | 0.21 MG |
| Niacin | 0.665 MG | 0.5 MG |
| Pantothenic acid | 0.334 MG | 0.64 MG |
| Vitamin B6 | 0.367 MG | 0.02 MG |
| Folate | 20 UG | 14 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Kit kat is an excellent source of calcium and it has 24 times more calcium than banana - kit kat has 125mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Kit kat has 285% more iron than banana - kit kat has 1mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both kit kat and banana are high in potassium. Banana has 55% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and banana has 358mg 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 banana and kit kat contain significant amounts of lutein + zeaxanthin.
| Banana | Kit Kat | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kit kat has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Kit Kat | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.075 G |
| Total | 0.027 G | 0.075 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than banana per 100 grams.
| Banana | Kit Kat | |
|---|---|---|
| linoleic acid | 0.046 G | 0.821 G |
| other omega 6 | ~ | 0.15 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Kit kat is high in calories and banana has 80% less calories than kit kat - kit kat has 518 calories in 100g and banana has 89 calories.
Does kit kat or banana have more carbohydrates?
By weight, kit kat is high in carbohydrates and banana has 70% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and banana has 22.8g of carbohydrates.
Does kit kat or banana contain more calcium?
Kit kat is a rich source of calcium and it has 24 times more calcium than banana - kit kat has 125mg of calcium in 100 grams and banana has 5mg of calcium.
Does kit kat or banana contain more potassium?
Both kit kat and banana are high in potassium. Banana has 60% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and banana has 358mg of potassium.