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  6. Poppy seed vs. Rice

Poppy seed vs. Rice — In-Depth Nutrition Comparison

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How are poppy seed and rice different?

  • Poppy seed is higher than rice in manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1.
  • Poppy seed covers your daily need for manganese, 271% more than rice.
  • Poppy seed contains 144 times more calcium than rice. Poppy seed contains 1438mg of calcium, while rice contains 10mg.
  • Rice is lower in saturated fat.
  • Rice has a higher glycemic index (60) than poppy seed (5).

Spices, poppy seed and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Poppy seed vs Rice 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%
Rice
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +2791.7%
Contains more CalciumCalcium +14280%
Contains more PotassiumPotassium +1954.3%
Contains more IronIron +713.3%
Contains more CopperCopper +2258%
Contains more ZincZinc +1512.2%
Contains more PhosphorusPhosphorus +1923.3%
Contains more ManganeseManganese +1321%
Contains more SeleniumSelenium +80%
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%
Rice
Rice
2
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 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4325%
Contains more Vitamin B1Vitamin B1 +423.9%
Contains more Vitamin B2Vitamin B2 +669.2%
Contains more Vitamin B6Vitamin B6 +165.6%
Contains more FolateFolate +41.4%
Contains more CholineCholine +319%
Contains more Vitamin B3Vitamin B3 +64.7%
Contains more Vitamin B5Vitamin B5 +20.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Poppy seed Rice DV% diff.
Manganese 6.707mg 0.472mg 271%
Polyunsaturated fat 28.569g 0.076g 190%
Copper 1.627mg 0.069mg 173%
Calcium 1438mg 10mg 143%
Phosphorus 870mg 43mg 118%
Iron 9.76mg 1.2mg 107%
Magnesium 347mg 12mg 80%
Fiber 19.5g 0.4g 76%
Zinc 7.9mg 0.49mg 67%
Fats 41.56g 0.28g 64%
Vitamin B1 0.854mg 0.163mg 58%
Protein 17.99g 2.69g 31%
Calories 525kcal 130kcal 20%
Potassium 719mg 35mg 20%
Saturated fat 4.517g 0.077g 20%
Monounsaturated fat 5.982g 0.088g 15%
Vitamin B6 0.247mg 0.093mg 12%
Vitamin E 1.77mg 0.04mg 12%
Selenium 13.5µg 7.5µg 11%
Vitamin B2 0.1mg 0.013mg 7%
Folate 82µg 58µg 6%
Vitamin B3 0.896mg 1.476mg 4%
Sodium 26mg 1mg 1%
Vitamin B5 0.324mg 0.39mg 1%
Choline 8.8mg 2.1mg 1%
Vitamin C 1mg 0mg 1%
Carbs 28.13g 28.17g 0%
Net carbs 8.63g 27.77g N/A
Sugar 2.99g 0.05g N/A
Tryptophan 0.184mg 0.031mg 0%
Threonine 0.686mg 0.096mg 0%
Isoleucine 0.819mg 0.116mg 0%
Leucine 1.321mg 0.222mg 0%
Lysine 0.952mg 0.097mg 0%
Methionine 0.502mg 0.063mg 0%
Phenylalanine 0.758mg 0.144mg 0%
Valine 1.095mg 0.164mg 0%
Histidine 0.471mg 0.063mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +568.8%
Contains more FatsFats +14742.9%
Contains more OtherOther +1416.7%
Contains more WaterWater +1050.3%
~equal in Carbs ~28.17g

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
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +6697.7%
Contains more Poly. FatPolyunsaturated fat +37490.8%
Contains less Sat. FatSaturated fat -98.3%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.