Kit Kat vs. White Sugar
Nutrition comparison of Kit Kat and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kit kat
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kit kat and white sugar:
- Both kit kat and white sugar are high in calories, carbohydrates and sugar.
- Kit kat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Kit kat has signficantly more protein than white sugar.
- Kit kat is a great source of potassium.
- Kit kat is an excellent source of calcium.
USDA sources for nutritional information: Kit Kat (Candies, KIT KAT Wafer Bar) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both kit kat and white sugar are high in calories. Kit kat has 34% more calories than white sugar - kit kat has 518 calories per 100 grams and white sugar has 387 calories.
For macronutrient ratios, kit kat is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Kit kat has a macronutrient ratio of 5:50:45 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kit Kat | White Sugar | |
|---|---|---|
| Protein | 5% | ~ |
| Carbohydrates | 50% | 100% |
| Fat | 45% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both kit kat and white sugar are high in carbohydrates. White sugar has 55% more carbohydrates than kit kat - kit kat has 64.6g of total carbs per 100 grams and white sugar has 100g of carbohydrates.
dietary fiber
Kit kat has more dietary fiber than white sugar - kit kat has 1g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
Both kit kat and white sugar are high in sugar. White sugar has 105% more sugar than kit kat - kit kat has 48.7g of sugar per 100 grams and white sugar has 99.8g of sugar.
Protein
protein
Kit kat has signficantly more protein than white sugar - kit kat has 6.5g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Kit kat is high in saturated fat and white sugar has less saturated fat than kit kat - kit kat has 18g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both kit kat and white sugar are low in trans fat - kit kat has 0.1g of trans fat per 100 grams and white sugar does not contain significant amounts.
cholesterol
White sugar has less cholesterol than kit kat - kit kat has 11mg of cholesterol per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin A
Kit kat has more Vitamin A than white sugar - kit kat has 24ug of Vitamin A per 100 grams and white sugar does not contain significant amounts.
Vitamin E
Kit kat and white sugar contain similar amounts of Vitamin E - kit kat has 0.34mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Kit kat has more Vitamin K than white sugar - kit kat has 5.2ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Kit kat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Kit Kat | White Sugar | |
|---|---|---|
| Thiamin | 0.117 MG | ~ |
| Riboflavin | 0.21 MG | 0.019 MG |
| Niacin | 0.5 MG | ~ |
| Pantothenic acid | 0.64 MG | ~ |
| Vitamin B6 | 0.02 MG | ~ |
| Folate | 14 UG | ~ |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Kit kat is an excellent source of calcium and it has 124 times more calcium than white sugar - kit kat has 125mg of calcium per 100 grams and white sugar has 1mg of calcium.
iron
Kit kat has 19 times more iron than white sugar - kit kat has 1mg of iron per 100 grams and white sugar has 0.05mg of iron.
potassium
Kit kat is a great source of potassium and it has 114 times more potassium than white sugar - kit kat has 231mg of potassium per 100 grams and white sugar has 2mg of potassium.
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: Kit Kat (Candies, KIT KAT Wafer Bar) and White Sugar (Sugar, granulated) .
Kit Kat g
()
|
Daily Values (%) |
White Sugar 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 white sugar contain more calories in 100 grams?Both kit kat and white sugar are high in calories. Kit kat has 30% more calories than white sugar - kit kat has 518 calories in 100g and white sugar has 387 calories.
Does kit kat or white sugar have more carbohydrates?
By weight, both kit kat and white sugar are high in carbohydrates. white sugar has 60% more carbohydrates than kit kat - kit kat has 64.6g of carbs for 100g and white sugar has 100g of carbohydrates.
Does kit kat or white sugar contain more calcium?
Kit kat is a rich source of calcium and it has 124 times more calcium than white sugar - kit kat has 125mg of calcium in 100 grams and white sugar has 1mg of calcium.