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Poppy seed vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between poppy seed and pistachios

  • Poppy seed has more manganese, calcium, iron, phosphorus, magnesium, zinc, copper, fiber, and selenium; however, pistachios have more vitamin B6.
  • Daily need coverage for manganese for poppy seed is 239% higher.
  • Pistachios have 14 times less calcium than poppy seed. Poppy seed has 1438mg of calcium, while pistachios have 105mg.
  • Pistachios have a higher glycemic index than poppy seed.

Food types used in this article are Spices, poppy seed and Nuts, pistachio nuts, raw.

Infographic

Poppy seed vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +186.8%
Contains more CalciumCalcium +1269.5%
Contains more IronIron +149%
Contains more CopperCopper +25.2%
Contains more ZincZinc +259.1%
Contains more PhosphorusPhosphorus +77.6%
Contains more ManganeseManganese +458.9%
Contains more SeleniumSelenium +92.9%
Contains more PotassiumPotassium +42.6%
Contains less SodiumSodium -96.2%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more FolateFolate +60.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +460%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.6%
Contains more Vitamin B2Vitamin B2 +60%
Contains more Vitamin B3Vitamin B3 +45.1%
Contains more Vitamin B5Vitamin B5 +60.5%
Contains more Vitamin B6Vitamin B6 +588.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.87mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more WaterWater +36.2%
Contains more OtherOther +113.8%
Contains more ProteinProtein +12.1%
~equal in Fats ~45.32g
~equal in Carbs ~27.17g

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -23.5%
Contains more Poly. FatPolyunsaturated fat +98.7%
Contains more Mono. FatMonounsaturated fat +288.8%

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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +15.6%
Contains more FructoseFructose +20.8%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +194.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Pistachio
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 Pistachio DV% diff.
Manganese 6.707mg 1.2mg 239%
Calcium 1438mg 105mg 133%
Vitamin B6 0.247mg 1.7mg 112%
Polyunsaturated fat 28.569g 14.38g 95%
Iron 9.76mg 3.92mg 73%
Phosphorus 870mg 490mg 54%
Magnesium 347mg 121mg 54%
Zinc 7.9mg 2.2mg 52%
Monounsaturated fat 5.982g 23.257g 43%
Fiber 19.5g 10.6g 36%
Copper 1.627mg 1.3mg 36%
Selenium 13.5µg 7µg 12%
Potassium 719mg 1025mg 9%
Folate 82µg 51µg 8%
Vitamin E 1.77mg 2.86mg 7%
Fats 41.56g 45.32g 6%
Saturated fat 4.517g 5.907g 6%
Vitamin C 1mg 5.6mg 5%
Vitamin B2 0.1mg 0.16mg 5%
Protein 17.99g 20.16g 4%
Vitamin B5 0.324mg 0.52mg 4%
Vitamin A 0µg 26µg 3%
Vitamin B3 0.896mg 1.3mg 3%
Choline 8.8mg 2%
Calories 525kcal 560kcal 2%
Vitamin B1 0.854mg 0.87mg 1%
Sodium 26mg 1mg 1%
Starch 1.67g 1%
Carbs 28.13g 27.17g 0%
Net carbs 8.63g 16.57g N/A
Sugar 2.99g 7.66g N/A
Tryptophan 0.184mg 0.251mg 0%
Threonine 0.686mg 0.684mg 0%
Isoleucine 0.819mg 0.917mg 0%
Leucine 1.321mg 1.604mg 0%
Lysine 0.952mg 1.138mg 0%
Methionine 0.502mg 0.36mg 0%
Phenylalanine 0.758mg 1.092mg 0%
Valine 1.095mg 1.249mg 0%
Histidine 0.471mg 0.512mg 0%
Fructose 0.29g 0.24g 0%
Omega-3 - ALA 0.273g N/A
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poppy seed Pistachio
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
63%
Pistachio
Minerals Daily Need Coverage Score
319%
Poppy seed
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Poppy seed
Poppy seed is lower in Sugar (difference - 4.67g)
Which food is lower in Saturated fat?
Poppy seed
Poppy seed is lower in Saturated fat (difference - 1.39g)
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 23)
Which food is cheaper?
Poppy seed
Poppy seed is cheaper (difference - $0.2)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 25mg)
Which food is richer in vitamins?
Pistachio
Pistachio 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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.