Mars vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are mars and sunflower seeds different?
- Sunflower seeds are higher than mars in iron and fiber.
- Sunflower seeds cover your daily need for iron, 55% more than mars.
- Mars contains 22 times more sugar than sunflower seeds. Mars contains 58.94g of sugar, while sunflower seeds contain 2.62g.
- Mars has a higher glycemic index (62) than sunflower seeds (20).
Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies and Seeds, sunflower seed kernels, dried types were 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 | +15.4% |
| Contains more IronIron | +510.5% |
| Contains less SodiumSodium | -93.4% |
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 | +180% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Copper | 1.8mg | 200% | |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 1.48mg | 123% | |
| Vitamin B6 | 1.345mg | 103% | |
| Selenium | 53µg | 96% | |
| Phosphorus | 660mg | 94% | |
| Manganese | 1.95mg | 85% | |
| Magnesium | 325mg | 77% | |
| Folate | 227µg | 57% | |
| Iron | 0.86mg | 5.25mg | 55% |
| Vitamin B3 | 8.335mg | 52% | |
| Fats | 19.32g | 51.46g | 49% |
| Monounsaturated fat | 18.528g | 46% | |
| Zinc | 5mg | 45% | |
| Saturated fat | 11.651g | 4.455g | 33% |
| Protein | 4.28g | 20.78g | 33% |
| Vitamin B2 | 0.355mg | 27% | |
| Fiber | 2g | 8.6g | 26% |
| Vitamin B5 | 1.13mg | 23% | |
| Potassium | 645mg | 19% | |
| Carbs | 72.4g | 20g | 17% |
| Choline | 55.1mg | 10% | |
| Sodium | 136mg | 9mg | 6% |
| Calories | 475kcal | 584kcal | 5% |
| Cholesterol | 12mg | 0mg | 4% |
| Calcium | 90mg | 78mg | 1% |
| Vitamin C | 0.5mg | 1.4mg | 1% |
| Net carbs | 70.4g | 11.4g | N/A |
| Sugar | 58.94g | 2.62g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.131g | N/A | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +262% |
| Contains more ProteinProtein | +385.5% |
| Contains more FatsFats | +166.4% |
| Contains more WaterWater | +178.2% |
| Contains more OtherOther | +31.7% |
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
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -61.8% |
