Pumpkin seeds vs. Mars — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and mars
- Mars has less fiber and iron.
- Pumpkin seeds cover your daily fiber needs 66% more than mars.
- Mars contains 4 times less iron than pumpkin seeds. Pumpkin seeds contain 3.31mg of iron, while mars contains 0.86mg.
- Pumpkin seeds have less saturated fat.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies.
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 MagnesiumMagnesium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +284.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -86.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +63.6% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| 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 | 18.4g | 2g | 66% |
| Magnesium | 262mg | 62% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Saturated fat | 3.67g | 11.651g | 36% |
| Iron | 3.31mg | 0.86mg | 31% |
| Protein | 18.55g | 4.28g | 29% |
| Potassium | 919mg | 27% | |
| Manganese | 0.496mg | 22% | |
| Monounsaturated fat | 6.032g | 15% | |
| Phosphorus | 92mg | 13% | |
| Carbs | 53.75g | 72.4g | 6% |
| Sodium | 18mg | 136mg | 5% |
| Vitamin B2 | 0.052mg | 4% | |
| Calcium | 55mg | 90mg | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Vitamin B6 | 0.037mg | 3% | |
| Vitamin B1 | 0.034mg | 3% | |
| Folate | 9µg | 2% | |
| Vitamin B3 | 0.286mg | 2% | |
| Calories | 446kcal | 475kcal | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Fats | 19.4g | 19.32g | 0% |
| Vitamin C | 0.3mg | 0.5mg | 0% |
| Net carbs | 35.35g | 70.4g | 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:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
4.28 g
Fats:
19.32 g
Carbs:
72.4 g
Water:
1.7 g
Other:
2.3 g
| Contains more ProteinProtein | +333.4% |
| Contains more WaterWater | +164.7% |
| Contains more OtherOther | +65.2% |
| Contains more CarbsCarbs | +34.7% |
~equal in
Fats
~19.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
11.651 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
| Contains less Sat. FatSaturated fat | -68.5% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
