Kit Kat vs. Broccoli
Nutrition comparison of Kit Kat and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kit kat
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kit kat and broccoli:
- Both kit kat and broccoli are high in calcium and potassium.
- Broccoli has more Vitamin B6 and folate, however, kit kat contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C.
USDA sources for nutritional information: Kit Kat (Candies, KIT KAT Wafer Bar) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kit kat is high in calories and broccoli has 93% less calories than kit kat - kit kat has 518 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, kit kat is much lighter in protein, lighter in carbs and much heavier in fat compared to broccoli per calorie. Kit kat has a macronutrient ratio of 5:50:45 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kit Kat | Broccoli | |
|---|---|---|
| Protein | 5% | 28% |
| Carbohydrates | 50% | 65% |
| Fat | 45% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Kit kat is high in carbohydrates and broccoli has 90% less carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli 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 broccoli has 2.6g of dietary fiber.
sugar
Kit kat is high in sugar and broccoli has 97% less sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Kit kat has 131% more protein than broccoli - kit kat has 6.5g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Kit kat is high in saturated fat and broccoli has 99% less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
trans fat
Both kit kat and broccoli are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and broccoli does not contain significant amounts.
cholesterol
Broccoli has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than kit kat - broccoli has 89.2mg of Vitamin C per 100 grams and kit kat does not contain significant amounts.
Vitamin A
Kit kat and broccoli contain similar amounts of Vitamin A - kit kat has 24ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Kit kat and broccoli contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 18 times more Vitamin K than kit kat - kit kat has 5.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more Vitamin B6 and folate, however, kit kat contains more Vitamin B12. Both kit kat and broccoli contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Kit Kat | Broccoli | |
|---|---|---|
| Thiamin | 0.117 MG | 0.071 MG |
| Riboflavin | 0.21 MG | 0.117 MG |
| Niacin | 0.5 MG | 0.639 MG |
| Pantothenic acid | 0.64 MG | 0.573 MG |
| Vitamin B6 | 0.02 MG | 0.175 MG |
| Folate | 14 UG | 63 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Both kit kat and broccoli are high in calcium. Kit kat has 166% more calcium than broccoli - kit kat has 125mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Kit kat and broccoli contain similar amounts of iron - kit kat has 1mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both kit kat and broccoli are high in potassium. Broccoli has 37% more potassium than kit kat - kit kat has 231mg of potassium per 100 grams and broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 23 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kit kat has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Kit Kat | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.0215 G |
| Total | 0.075 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, kit kat has more linoleic acid than broccoli per 100 grams.
| Kit Kat | Broccoli | |
|---|---|---|
| other omega 6 | 0.15 G | 0.006 G |
| linoleic acid | 0.821 G | 0.049 G |
| Total | 0.971 G | 0.055 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.
Kit Kat g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Kit kat is high in calories and broccoli has 90% less calories than kit kat - kit kat has 518 calories in 100g and broccoli has 34 calories.
Does kit kat or broccoli have more carbohydrates?
By weight, kit kat is high in carbohydrates and broccoli has 90% fewer carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does kit kat or broccoli contain more calcium?
Both kit kat and broccoli are high in calcium. Kit kat has 170% more calcium than broccoli - kit kat has 125mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does kit kat or broccoli contain more potassium?
Both kit kat and broccoli are high in potassium. Broccoli has 40% more potassium than kit kat - kit kat has 231mg of potassium in 100 grams and broccoli has 316mg of potassium.