Mars vs. Pumpkin seed — In-Depth Nutrition Comparison
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A recap on differences between Mars and Pumpkin seed
- Mars has less Fiber, and Iron.
- Pumpkin seed covers your daily Fiber needs 66% more than Mars.
- Pumpkin seed contains 8 times less Sodium than Mars. Mars contains 136mg of Sodium, while Pumpkin seed contains 18mg.
Food varieties used in this article are Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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
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Calcium
+63.6%
Contains
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Iron
+284.9%
Contains
less
Sodium
-86.8%
Contains
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Calcium
+63.6%
Contains
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Iron
+284.9%
Contains
less
Sodium
-86.8%
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.
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Contains
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Vitamin A
+169.4%
Contains
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Vitamin C
+66.7%
Contains
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Vitamin A
+169.4%
Contains
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Vitamin C
+66.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+34.7%
Contains
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Protein
+333.4%
Contains
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Water
+164.7%
Contains
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Other
+65.2%
Equal in Fats - 19.4
Protein:
4.28 g
Fats:
19.32 g
Carbs:
72.4 g
Water:
1.7 g
Other:
2.3 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Carbs
+34.7%
Contains
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Protein
+333.4%
Contains
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Water
+164.7%
Contains
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Other
+65.2%
Equal in Fats - 19.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-68.5%
Saturated Fat:
11.651 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-68.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 70.4g | 35.35g |
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| Protein | 4.28g | 18.55g |
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| Fats | 19.32g | 19.4g |
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| Carbs | 72.4g | 53.75g |
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| Calories | 475kcal | 446kcal |
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| Sugar | 58.94g |
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| Fiber | 2g | 18.4g |
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| Calcium | 90mg | 55mg |
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| Iron | 0.86mg | 3.31mg |
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| Magnesium | 262mg |
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| Phosphorus | 92mg |
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| Potassium | 919mg |
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| Sodium | 136mg | 18mg |
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| Zinc | 10.3mg |
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| Copper | 0.69mg |
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| Manganese | 0.496mg |
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| Vitamin A | 167IU | 62IU |
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| Vitamin A RAE | 3µg |
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| Vitamin C | 0.5mg | 0.3mg |
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| Vitamin B1 | 0.034mg |
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| Vitamin B2 | 0.052mg |
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| Vitamin B3 | 0.286mg |
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| Vitamin B5 | 0.056mg |
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| Vitamin B6 | 0.037mg |
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| Folate | 9µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Cholesterol | 12mg | 0mg |
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| Trans Fat | 0.131g |
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| Saturated Fat | 11.651g | 3.67g |
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| Monounsaturated Fat | 6.032g |
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| Polyunsaturated fat | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
4%
Minerals Daily Need Coverage Score
8%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 58.94g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 118mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 7.981g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed is relatively richer in vitamins
Which food is lower in glycemic index?
Mars is lower in glycemic index (difference - 62)
Which food is cheaper?
Mars is cheaper (difference - $0.2)