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Poppy seed vs. Garlic — In-Depth Nutrition Comparison

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How are poppy seed and garlic different?

  • Poppy seed is richer in manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1, while garlic is higher in vitamin B6.
  • Poppy seed covers your daily need for manganese, 219% more than garlic.
  • Poppy seed contains 14 times more magnesium than garlic. Poppy seed contains 347mg of magnesium, while garlic contains 25mg.
  • Garlic has a higher glycemic index (30) than poppy seed (5).

Spices, poppy seed and Garlic, raw types were used in this article.

Infographic

Poppy seed vs Garlic 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.
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%
Garlic
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +1288%
Contains more CalciumCalcium +694.5%
Contains more PotassiumPotassium +79.3%
Contains more IronIron +474.1%
Contains more CopperCopper +444.1%
Contains more ZincZinc +581%
Contains more PhosphorusPhosphorus +468.6%
Contains more ManganeseManganese +301.1%
Contains less SodiumSodium -34.6%
~equal in Selenium ~14.2µg

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%
Garlic
5
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +2112.5%
Contains more Vitamin B1Vitamin B1 +327%
Contains more Vitamin B3Vitamin B3 +28%
Contains more FolateFolate +2633.3%
Contains more Vitamin CVitamin C +3020%
Contains more Vitamin B5Vitamin B5 +84%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +163.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~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
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +182.9%
Contains more FatsFats +8212%
Contains more OtherOther +324.7%
Contains more CarbsCarbs +17.5%
Contains more WaterWater +884.5%

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
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +54281.8%
Contains more Poly. FatPolyunsaturated fat +11373.5%
Contains less Sat. FatSaturated fat -98%

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 Garlic
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 Garlic DV% diff.
Manganese 6.707mg 1.672mg 219%
Polyunsaturated fat 28.569g 0.249g 189%
Copper 1.627mg 0.299mg 148%
Calcium 1438mg 181mg 126%
Phosphorus 870mg 153mg 102%
Iron 9.76mg 1.7mg 101%
Magnesium 347mg 25mg 77%
Vitamin B6 0.247mg 1.235mg 76%
Fiber 19.5g 2.1g 70%
Fats 41.56g 0.5g 63%
Zinc 7.9mg 1.16mg 61%
Vitamin B1 0.854mg 0.2mg 55%
Vitamin C 1mg 31.2mg 34%
Protein 17.99g 6.36g 23%
Folate 82µg 3µg 20%
Saturated fat 4.517g 0.089g 20%
Calories 525kcal 149kcal 19%
Monounsaturated fat 5.982g 0.011g 15%
Vitamin E 1.77mg 0.08mg 11%
Potassium 719mg 401mg 9%
Vitamin B5 0.324mg 0.596mg 5%
Choline 8.8mg 23.2mg 3%
Carbs 28.13g 33.06g 2%
Vitamin B2 0.1mg 0.11mg 1%
Vitamin K 0µg 1.7µg 1%
Vitamin B3 0.896mg 0.7mg 1%
Selenium 13.5µg 14.2µg 1%
Net carbs 8.63g 30.96g N/A
Sugar 2.99g 1g N/A
Sodium 26mg 17mg 0%
Tryptophan 0.184mg 0.066mg 0%
Threonine 0.686mg 0.157mg 0%
Isoleucine 0.819mg 0.217mg 0%
Leucine 1.321mg 0.308mg 0%
Lysine 0.952mg 0.273mg 0%
Methionine 0.502mg 0.076mg 0%
Phenylalanine 0.758mg 0.183mg 0%
Valine 1.095mg 0.291mg 0%
Histidine 0.471mg 0.113mg 0%
Fructose 0.29g 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 Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
319%
Poppy seed
67%
Garlic

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 - 25)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.99g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 4.428g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.8)
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.