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Poppy seed vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between poppy seed and buckwheat

  • The amount of manganese, copper, calcium, phosphorus, iron, magnesium, vitamin B1, fiber, and zinc in poppy seed is higher than in buckwheat.
  • Poppy seed covers your daily need for manganese, 274% more than buckwheat.
  • Poppy seed contains 205 times more calcium than buckwheat. While poppy seed contains 1438mg of calcium, buckwheat contains only 7mg.
  • The amount of saturated fat in buckwheat is lower.
  • Poppy seed has a lower glycemic index. The glycemic index of poppy seed is 5, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Spices, poppy seed and Buckwheat groats, roasted, cooked.

Infographic

Poppy seed vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more MagnesiumMagnesium +580.4%
Contains more CalciumCalcium +20442.9%
Contains more PotassiumPotassium +717%
Contains more IronIron +1120%
Contains more CopperCopper +1014.4%
Contains more ZincZinc +1195.1%
Contains more PhosphorusPhosphorus +1142.9%
Contains more ManganeseManganese +1564.3%
Contains more SeleniumSelenium +513.6%
Contains less SodiumSodium -84.6%

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.
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 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1866.7%
Contains more Vitamin B1Vitamin B1 +2035%
Contains more Vitamin B2Vitamin B2 +156.4%
Contains more Vitamin B6Vitamin B6 +220.8%
Contains more FolateFolate +485.7%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +128.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.94mg
~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% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +432.2%
Contains more FatsFats +6603.2%
Contains more CarbsCarbs +41.1%
Contains more OtherOther +1381.4%
Contains more WaterWater +1171.1%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +3081.9%
Contains more Poly. FatPolyunsaturated fat +15096.3%
Contains less Sat. FatSaturated fat -97%

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
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +482.5%
Contains more GlucoseGlucose +85%
Contains more FructoseFructose +190%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Buckwheat
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Poppy seed Buckwheat DV% diff.
Manganese 6.707mg 0.403mg 274%
Polyunsaturated fat 28.569g 0.188g 189%
Copper 1.627mg 0.146mg 165%
Calcium 1438mg 7mg 143%
Phosphorus 870mg 70mg 114%
Iron 9.76mg 0.8mg 112%
Magnesium 347mg 51mg 70%
Vitamin B1 0.854mg 0.04mg 68%
Fiber 19.5g 2.7g 67%
Zinc 7.9mg 0.61mg 66%
Fats 41.56g 0.62g 63%
Protein 17.99g 3.38g 29%
Calories 525kcal 92kcal 22%
Selenium 13.5µg 2.2µg 21%
Saturated fat 4.517g 0.134g 20%
Potassium 719mg 88mg 19%
Folate 82µg 14µg 17%
Monounsaturated fat 5.982g 0.188g 14%
Vitamin B6 0.247mg 0.077mg 13%
Vitamin E 1.77mg 0.09mg 11%
Vitamin B2 0.1mg 0.039mg 5%
Carbs 28.13g 19.94g 3%
Vitamin K 0µg 1.9µg 2%
Choline 8.8mg 20.1mg 2%
Vitamin B5 0.324mg 0.359mg 1%
Sodium 26mg 4mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 8.63g 17.24g N/A
Sugar 2.99g 0.9g N/A
Vitamin B3 0.896mg 0.94mg 0%
Tryptophan 0.184mg 0.049mg 0%
Threonine 0.686mg 0.129mg 0%
Isoleucine 0.819mg 0.127mg 0%
Leucine 1.321mg 0.212mg 0%
Lysine 0.952mg 0.172mg 0%
Methionine 0.502mg 0.044mg 0%
Phenylalanine 0.758mg 0.133mg 0%
Valine 1.095mg 0.173mg 0%
Histidine 0.471mg 0.079mg 0%
Fructose 0.29g 0.1g 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 Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
319%
Poppy seed
24%
Buckwheat

Comparison summary

Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 46)
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 4.383g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.4)
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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.