Mars vs. Dates — In-Depth Nutrition Comparison
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How are mars and dates different?
- Mars is higher in calcium; however, dates are richer in fiber.
- Daily need coverage for saturated fat for mars is 58% higher.
- Mars contains 68 times more sodium than dates. While mars contains 136mg of sodium, dates contain only 2mg.
- Dates have less saturated fat.
- Dates have a lower glycemic index (42) than mars (62).
Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies and Dates, deglet noor are the varieties used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +130.8% |
| Contains more IronIron | +18.6% |
| Contains less SodiumSodium | -98.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 11.651g | 0.032g | 53% |
| Fats | 19.32g | 0.39g | 29% |
| Fructose | 19.56g | 24% | |
| Fiber | 2g | 8g | 24% |
| Copper | 0.206mg | 23% | |
| Potassium | 656mg | 19% | |
| Vitamin B6 | 0.165mg | 13% | |
| Vitamin B5 | 0.589mg | 12% | |
| Manganese | 0.262mg | 11% | |
| Calories | 475kcal | 282kcal | 10% |
| Magnesium | 43mg | 10% | |
| Phosphorus | 62mg | 9% | |
| Vitamin B3 | 1.274mg | 8% | |
| Sodium | 136mg | 2mg | 6% |
| Vitamin B2 | 0.066mg | 5% | |
| Selenium | 3µg | 5% | |
| Folate | 19µg | 5% | |
| Calcium | 90mg | 39mg | 5% |
| Vitamin B1 | 0.052mg | 4% | |
| Protein | 4.28g | 2.45g | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Zinc | 0.29mg | 3% | |
| Iron | 0.86mg | 1.02mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Carbs | 72.4g | 75.03g | 1% |
| Vitamin C | 0.5mg | 0.4mg | 0% |
| Net carbs | 70.4g | 67.03g | N/A |
| Sugar | 58.94g | 63.35g | N/A |
| Vitamin E | 0.05mg | 0% | |
| Trans fat | 0.131g | 0g | N/A |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +74.7% |
| Contains more FatsFats | +4853.8% |
| Contains more OtherOther | +43.8% |
| Contains more WaterWater | +1107.6% |
~equal in
Carbs
~75.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
