Mars vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on differences between mars and pumpkin seeds
- Mars has less fiber and iron.
- Pumpkin seeds cover your daily fiber needs 66% more than mars.
- Pumpkin seeds contain 8 times less sodium than mars. Mars contains 136mg of sodium, while pumpkin seeds contain 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 more CalciumCalcium | +63.6% |
| Contains more IronIron | +284.9% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 2g | 18.4g | 66% |
| Magnesium | 262mg | 62% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Saturated fat | 11.651g | 3.67g | 36% |
| Iron | 0.86mg | 3.31mg | 31% |
| Protein | 4.28g | 18.55g | 29% |
| Potassium | 919mg | 27% | |
| Manganese | 0.496mg | 22% | |
| Monounsaturated fat | 6.032g | 15% | |
| Phosphorus | 92mg | 13% | |
| Carbs | 72.4g | 53.75g | 6% |
| Sodium | 136mg | 18mg | 5% |
| Vitamin B2 | 0.052mg | 4% | |
| Calcium | 90mg | 55mg | 4% |
| Cholesterol | 12mg | 0mg | 4% |
| Vitamin B6 | 0.037mg | 3% | |
| Vitamin B1 | 0.034mg | 3% | |
| Folate | 9µg | 2% | |
| Vitamin B3 | 0.286mg | 2% | |
| Calories | 475kcal | 446kcal | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Fats | 19.32g | 19.4g | 0% |
| Vitamin C | 0.5mg | 0.3mg | 0% |
| Net carbs | 70.4g | 35.35g | N/A |
| Sugar | 58.94g | N/A | |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.131g | N/A | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +34.7% |
| Contains more ProteinProtein | +333.4% |
| Contains more WaterWater | +164.7% |
| Contains more OtherOther | +65.2% |
~equal in
Fats
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.651 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -68.5% |
