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Poppy seed vs. Broccoli — In-Depth Nutrition Comparison

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Summary of differences between poppy seed and broccoli

  • Poppy seed has more manganese, copper, calcium, phosphorus, iron, magnesium, zinc, and fiber, while broccoli has more vitamin C and vitamin K.
  • Poppy seed covers your daily need for manganese, 282% more than broccoli.
  • Poppy seed contains 33 times more copper than broccoli. While poppy seed contains 1.627mg of copper, broccoli contains only 0.049mg.
  • Poppy seed has a lower glycemic index. The glycemic index of poppy seed is 5, while the glycemic index of broccoli is 32.

These are the specific foods used in this comparison Spices, poppy seed and Broccoli, raw.

Infographic

Poppy seed vs Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +1552.4%
Contains more CalciumCalcium +2959.6%
Contains more PotassiumPotassium +127.5%
Contains more IronIron +1237%
Contains more CopperCopper +3220.4%
Contains more ZincZinc +1826.8%
Contains more PhosphorusPhosphorus +1218.2%
Contains less SodiumSodium -21.2%
Contains more ManganeseManganese +3093.8%
Contains more SeleniumSelenium +440%

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.
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin EVitamin E +126.9%
Contains more Vitamin B1Vitamin B1 +1102.8%
Contains more Vitamin B3Vitamin B3 +40.2%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more FolateFolate +30.2%
Contains more Vitamin CVitamin C +8820%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B5Vitamin B5 +76.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +537.9%
Contains more FatsFats +11132.4%
Contains more CarbsCarbs +323.6%
Contains more OtherOther +632.2%
Contains more WaterWater +1400.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +54281.8%
Contains more Poly. FatPolyunsaturated fat +75081.6%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
78% 12% 10%
Starch: 0 g
Sucrose: 2.33 g
Glucose: 0.37 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more SucroseSucrose +2230%
Contains more GlucoseGlucose +32.4%
Contains more FructoseFructose +134.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poppy seed Broccoli DV% diff.
Manganese 6.707mg 0.21mg 282%
Polyunsaturated fat 28.569g 0.038g 190%
Copper 1.627mg 0.049mg 175%
Calcium 1438mg 47mg 139%
Phosphorus 870mg 66mg 115%
Iron 9.76mg 0.73mg 113%
Vitamin C 1mg 89.2mg 98%
Vitamin K 0µg 101.6µg 85%
Magnesium 347mg 21mg 78%
Zinc 7.9mg 0.41mg 68%
Fiber 19.5g 2.6g 68%
Vitamin B1 0.854mg 0.071mg 65%
Fats 41.56g 0.37g 63%
Protein 17.99g 2.82g 30%
Calories 525kcal 34kcal 25%
Saturated fat 4.517g 0.039g 20%
Selenium 13.5µg 2.5µg 20%
Monounsaturated fat 5.982g 0.011g 15%
Potassium 719mg 316mg 12%
Vitamin E 1.77mg 0.78mg 7%
Carbs 28.13g 6.64g 7%
Vitamin B6 0.247mg 0.175mg 6%
Vitamin B5 0.324mg 0.573mg 5%
Folate 82µg 63µg 5%
Vitamin A 0µg 31µg 3%
Choline 8.8mg 18.7mg 2%
Vitamin B3 0.896mg 0.639mg 2%
Vitamin B2 0.1mg 0.117mg 1%
Net carbs 8.63g 4.04g N/A
Sugar 2.99g 1.7g N/A
Sodium 26mg 33mg 0%
Tryptophan 0.184mg 0.033mg 0%
Threonine 0.686mg 0.088mg 0%
Isoleucine 0.819mg 0.079mg 0%
Leucine 1.321mg 0.129mg 0%
Lysine 0.952mg 0.135mg 0%
Methionine 0.502mg 0.038mg 0%
Phenylalanine 0.758mg 0.117mg 0%
Valine 1.095mg 0.125mg 0%
Histidine 0.471mg 0.059mg 0%
Fructose 0.29g 0.68g 0%
Omega-3 - ALA 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Broccoli
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
33%
Poppy seed
59%
Broccoli
Minerals Daily Need Coverage Score
319%
Poppy seed
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Poppy seed
Poppy seed contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 4.478g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.