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  6. Mars vs. Flax seeds

Mars vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between mars and flax seeds

  • Flax seeds have more fiber, iron, and calcium than mars.
  • Flax seeds' daily need coverage for fiber is 101% more.
  • Mars contains 38 times more sugar than flax seeds. Mars contains 58.94g of sugar, while flax seeds contain 1.55g.

The food varieties used in the comparison are Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies and Seeds, flaxseed.

Infographic

Mars vs Flax seeds infographic
Infographic link

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.
Mars
Mars
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 27% 0% 32% 0% 0% 0% 18% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +183.3%
Contains more IronIron +566.3%
Contains less SodiumSodium -77.9%

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.
Mars
Mars
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +20%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mars
Mars
1
4% 19% 72% 2% 2%
Protein: 4.28 g
Fats: 19.32 g
Carbs: 72.4 g
Water: 1.7 g
Other: 2.3 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +150.7%
Contains more ProteinProtein +327.3%
Contains more FatsFats +118.2%
Contains more WaterWater +309.4%
Contains more OtherOther +61.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mars
Mars
0
100%
Saturated fat: Sat. Fat 11.651 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -68.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mars Flax seeds
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mars Flax seeds DV% diff.
Polyunsaturated fat 28.73g 192%
Vitamin B1 1.644mg 137%
Copper 1.22mg 136%
Manganese 2.482mg 108%
Fiber 2g 27.3g 101%
Magnesium 392mg 93%
Phosphorus 642mg 92%
Iron 0.86mg 5.73mg 61%
Selenium 25.4µg 46%
Zinc 4.34mg 39%
Saturated fat 11.651g 3.663g 36%
Vitamin B6 0.473mg 36%
Fats 19.32g 42.16g 35%
Protein 4.28g 18.29g 28%
Potassium 813mg 24%
Folate 87µg 22%
Vitamin B5 0.985mg 20%
Vitamin B3 3.08mg 19%
Monounsaturated fat 7.527g 19%
Calcium 90mg 255mg 17%
Carbs 72.4g 28.88g 15%
Choline 78.7mg 14%
Vitamin B2 0.161mg 12%
Sodium 136mg 30mg 5%
Cholesterol 12mg 0mg 4%
Vitamin K 4.3µg 4%
Calories 475kcal 534kcal 3%
Vitamin E 0.31mg 2%
Vitamin C 0.5mg 0.6mg 0%
Net carbs 70.4g 1.58g N/A
Sugar 58.94g 1.55g N/A
Trans fat 0.131g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mars Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
0%
Mars
62%
Flax seeds
Minerals Daily Need Coverage Score
8%
Mars
191%
Flax seeds

Comparison summary

Which food is lower in glycemic index?
Mars
Mars is lower in glycemic index (difference - 62)
Which food is cheaper?
Mars
Mars is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 57.39g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 106mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 7.988g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168814/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.