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Poppy seed vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between poppy seed and hazelnut

  • Poppy seed has more calcium, phosphorus, iron, zinc, magnesium, fiber, manganese, and selenium, while hazelnut has more vitamin E and vitamin B6.
  • Poppy seed covers your daily need for calcium, 132% more than hazelnut.
  • Poppy seed contains 6 times more selenium than hazelnut. While poppy seed contains 13.5µg of selenium, hazelnut contains only 2.4µg.

These are the specific foods used in this comparison Spices, poppy seed and Nuts, hazelnuts or filberts.

Infographic

Poppy seed vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +112.9%
Contains more CalciumCalcium +1161.4%
Contains more IronIron +107.7%
Contains more ZincZinc +222.4%
Contains more PhosphorusPhosphorus +200%
Contains more SeleniumSelenium +462.5%
Contains less SodiumSodium -100%
~equal in Potassium ~680mg
~equal in Copper ~1.725mg
~equal in Manganese ~6.175mg

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin B1Vitamin B1 +32.8%
Contains more Vitamin CVitamin C +530%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +749.2%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +100.9%
Contains more Vitamin B5Vitamin B5 +183.3%
Contains more Vitamin B6Vitamin B6 +127.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.8%
Contains more CholineCholine +418.2%
~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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +20.3%
Contains more CarbsCarbs +68.4%
Contains more WaterWater +12.1%
Contains more OtherOther +178.2%
Contains more FatsFats +46.2%

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
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains more Poly. FatPolyunsaturated fat +260.7%
Contains more Mono. FatMonounsaturated fat +663.2%
~equal in Saturated fat ~4.464g

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
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +428.6%
Contains more FructoseFructose +314.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +80.3%
~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 Hazelnut
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Poppy seed Hazelnut DV% diff.
Polyunsaturated fat 28.569g 7.92g 138%
Calcium 1438mg 114mg 132%
Monounsaturated fat 5.982g 45.652g 99%
Vitamin E 1.77mg 15.03mg 88%
Phosphorus 870mg 290mg 83%
Iron 9.76mg 4.7mg 63%
Zinc 7.9mg 2.45mg 50%
Magnesium 347mg 163mg 44%
Fiber 19.5g 9.7g 39%
Fats 41.56g 60.75g 30%
Vitamin B6 0.247mg 0.563mg 24%
Manganese 6.707mg 6.175mg 23%
Selenium 13.5µg 2.4µg 20%
Vitamin B1 0.854mg 0.643mg 18%
Vitamin K 0µg 14.2µg 12%
Vitamin B5 0.324mg 0.918mg 12%
Copper 1.627mg 1.725mg 11%
Folate 82µg 113µg 8%
Choline 8.8mg 45.6mg 7%
Vitamin B3 0.896mg 1.8mg 6%
Vitamin C 1mg 6.3mg 6%
Protein 17.99g 14.95g 6%
Calories 525kcal 628kcal 5%
Carbs 28.13g 16.7g 4%
Vitamin B2 0.1mg 0.113mg 1%
Sodium 26mg 0mg 1%
Potassium 719mg 680mg 1%
Net carbs 8.63g 7g N/A
Sugar 2.99g 4.34g N/A
Starch 0.48g 0%
Vitamin A 0µg 1µg 0%
Saturated fat 4.517g 4.464g 0%
Tryptophan 0.184mg 0.193mg 0%
Threonine 0.686mg 0.497mg 0%
Isoleucine 0.819mg 0.545mg 0%
Leucine 1.321mg 1.063mg 0%
Lysine 0.952mg 0.42mg 0%
Methionine 0.502mg 0.221mg 0%
Phenylalanine 0.758mg 0.663mg 0%
Valine 1.095mg 0.701mg 0%
Histidine 0.471mg 0.432mg 0%
Fructose 0.29g 0.07g 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 Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
319%
Poppy seed
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Poppy seed
Poppy seed is lower in Sugar (difference - 1.35g)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 10)
Which food is cheaper?
Poppy seed
Poppy seed is cheaper (difference - $0.8)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Hazelnut
Hazelnut is lower in Saturated fat (difference - 0.053g)
Which food is richer in vitamins?
Hazelnut
Hazelnut 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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.