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  6. Poppy seed vs. Raisin

Poppy seed vs. Raisin — In-Depth Nutrition Comparison

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Differences between poppy seed and raisins

  • Raisins contain less manganese, copper, calcium, phosphorus, iron, magnesium, zinc, fiber, vitamin B1, and selenium than poppy seed.
  • Poppy seed's daily need coverage for manganese is 279% higher.
  • Raisins contain 36 times less zinc than poppy seed. Poppy seed contains 7.9mg of zinc, while raisins contain 0.22mg.
  • Poppy seed has a lower glycemic index. The glycemic index of poppy seed is 5, while the glycemic index of raisins is 64.

The food types used in this comparison are Spices, poppy seed and Raisins, seedless.

Infographic

Poppy seed vs Raisin 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%
Raisin
Raisin
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more MagnesiumMagnesium +984.4%
Contains more CalciumCalcium +2776%
Contains more IronIron +419.1%
Contains more CopperCopper +411.6%
Contains more ZincZinc +3490.9%
Contains more PhosphorusPhosphorus +761.4%
Contains more ManganeseManganese +2143.1%
Contains more SeleniumSelenium +2150%
Contains less SodiumSodium -57.7%
~equal in Potassium ~749mg

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%
Raisin
Raisin
4
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Contains more Vitamin EVitamin E +1375%
Contains more Vitamin B1Vitamin B1 +705.7%
Contains more Vitamin B3Vitamin B3 +17%
Contains more Vitamin B5Vitamin B5 +241.1%
Contains more Vitamin B6Vitamin B6 +42%
Contains more FolateFolate +1540%
Contains more Vitamin CVitamin C +130%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +26.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Raisin DV% diff.
Manganese 6.707mg 0.299mg 279%
Polyunsaturated fat 28.569g 0.037g 190%
Copper 1.627mg 0.318mg 145%
Calcium 1438mg 50mg 139%
Phosphorus 870mg 101mg 110%
Iron 9.76mg 1.88mg 99%
Magnesium 347mg 32mg 75%
Zinc 7.9mg 0.22mg 70%
Fiber 19.5g 3.7g 63%
Fats 41.56g 0.46g 63%
Vitamin B1 0.854mg 0.106mg 62%
Fructose 0.29g 29.68g 37%
Protein 17.99g 3.07g 30%
Selenium 13.5µg 0.6µg 23%
Saturated fat 4.517g 0.058g 20%
Folate 82µg 5µg 19%
Carbs 28.13g 79.18g 17%
Monounsaturated fat 5.982g 0.051g 15%
Calories 525kcal 299kcal 11%
Vitamin E 1.77mg 0.12mg 11%
Vitamin B6 0.247mg 0.174mg 6%
Vitamin B5 0.324mg 0.095mg 5%
Vitamin K 0µg 3.5µg 3%
Vitamin B2 0.1mg 0.125mg 2%
Vitamin B3 0.896mg 0.766mg 1%
Vitamin C 1mg 2.3mg 1%
Starch 2.7g 1%
Potassium 719mg 749mg 1%
Sodium 26mg 11mg 1%
Net carbs 8.63g 75.48g N/A
Sugar 2.99g 59.19g N/A
Choline 8.8mg 11.1mg 0%
Tryptophan 0.184mg 0.05mg 0%
Threonine 0.686mg 0.077mg 0%
Isoleucine 0.819mg 0.057mg 0%
Leucine 1.321mg 0.096mg 0%
Lysine 0.952mg 0.084mg 0%
Methionine 0.502mg 0.021mg 0%
Phenylalanine 0.758mg 0.065mg 0%
Valine 1.095mg 0.083mg 0%
Histidine 0.471mg 0.072mg 0%
Omega-3 - ALA 0.273g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A

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
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more ProteinProtein +486%
Contains more FatsFats +8934.8%
Contains more OtherOther +242.5%
Contains more CarbsCarbs +181.5%
Contains more WaterWater +159.3%

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
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +11629.4%
Contains more Poly. FatPolyunsaturated fat +77113.5%
Contains less Sat. FatSaturated fat -98.7%

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
Raisin
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +417.8%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +7400%
Contains more FructoseFructose +10134.5%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.