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Poppy seed vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between poppy seed and mixed nuts

  • Poppy seed has more manganese, calcium, iron, copper, phosphorus, vitamin B1, fiber, and zinc; however, mixed nuts are richer in vitamin B3 and vitamin E.
  • Poppy seed covers your daily manganese needs 203% more than mixed nuts.
  • Mixed nuts have 12 times less calcium than poppy seed. Poppy seed has 1438mg of calcium, while mixed nuts have 117mg.
  • Mixed nuts have a higher glycemic index. The glycemic index of mixed nuts is 24, while the glycemic index of poppy seed is 5.

Specific food types used in this comparison are Spices, poppy seed and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Poppy seed vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +51.5%
Contains more CalciumCalcium +1129.1%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +273.9%
Contains more CopperCopper +79.4%
Contains more ZincZinc +135.1%
Contains more PhosphorusPhosphorus +90.8%
Contains more ManganeseManganese +228.8%
Contains less SodiumSodium -80.8%
Contains more SeleniumSelenium +151.1%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +351.9%
Contains more Vitamin EVitamin E +341.8%
Contains more Vitamin B2Vitamin B2 +96%
Contains more Vitamin B3Vitamin B3 +760.4%
Contains more Vitamin B5Vitamin B5 +251.9%
Contains more Vitamin B6Vitamin B6 +42.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +490.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +33.6%
Contains more WaterWater +186.1%
Contains more OtherOther +121.2%
Contains more ProteinProtein +11.4%
Contains more FatsFats +29.8%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Poly. FatPolyunsaturated fat +95.5%
Contains more Mono. FatMonounsaturated fat +376.2%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +78.1%
~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 Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Poppy seed Mixed nuts DV% diff.
Manganese 6.707mg 2.04mg 203%
Calcium 1438mg 117mg 132%
Polyunsaturated fat 28.569g 14.612g 93%
Iron 9.76mg 2.61mg 89%
Copper 1.627mg 0.907mg 80%
Phosphorus 870mg 456mg 59%
Monounsaturated fat 5.982g 28.488g 56%
Vitamin B1 0.854mg 0.189mg 55%
Fiber 19.5g 7g 50%
Vitamin B3 0.896mg 7.709mg 43%
Zinc 7.9mg 3.36mg 41%
Vitamin E 1.77mg 7.82mg 40%
Selenium 13.5µg 33.9µg 37%
Magnesium 347mg 229mg 28%
Fats 41.56g 53.95g 19%
Saturated fat 4.517g 8.711g 19%
Vitamin B5 0.324mg 1.14mg 16%
Vitamin B6 0.247mg 0.352mg 8%
Choline 8.8mg 52mg 8%
Vitamin B2 0.1mg 0.196mg 7%
Vitamin K 0µg 5.7µg 5%
Protein 17.99g 20.04g 4%
Calories 525kcal 607kcal 4%
Potassium 719mg 632mg 3%
Starch 4.2g 2%
Carbs 28.13g 21.05g 2%
Sodium 26mg 5mg 1%
Vitamin C 1mg 0.5mg 1%
Net carbs 8.63g 14.05g N/A
Sugar 2.99g 4.15g N/A
Folate 82µg 83µg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.184mg 0.22mg 0%
Threonine 0.686mg 0.703mg 0%
Isoleucine 0.819mg 0.826mg 0%
Leucine 1.321mg 1.656mg 0%
Lysine 0.952mg 0.782mg 0%
Methionine 0.502mg 0.283mg 0%
Phenylalanine 0.758mg 1.182mg 0%
Valine 1.095mg 1.001mg 0%
Histidine 0.471mg 0.572mg 0%
Fructose 0.29g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.273g 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
319%
Poppy seed
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Poppy seed
Poppy seed is lower in Sugar (difference - 1.16g)
Which food is lower in Saturated fat?
Poppy seed
Poppy seed is lower in Saturated fat (difference - 4.194g)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 19)
Which food is cheaper?
Poppy seed
Poppy seed is cheaper (difference - $0.6)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.