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  6. Poppy seed vs. Chia seeds

Poppy seed vs. Chia seeds — In-Depth Nutrition Comparison

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How are poppy seed and chia seeds different?

  • Poppy seed is higher in manganese, calcium, copper, zinc, iron, vitamin B1, and potassium; however, chia seeds are richer in selenium, fiber, and vitamin B3.
  • Daily need coverage for manganese for poppy seed is 173% higher.
  • Poppy seed contains 2 times more calcium than chia seeds. While poppy seed contains 1438mg of calcium, chia seeds contain only 631mg.

Spices, poppy seed and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Poppy seed vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more CalciumCalcium +127.9%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +26.4%
Contains more CopperCopper +76.1%
Contains more ZincZinc +72.5%
Contains more ManganeseManganese +146.3%
Contains less SodiumSodium -38.5%
Contains more SeleniumSelenium +308.9%
~equal in Magnesium ~335mg
~equal in Phosphorus ~860mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +254%
Contains more Vitamin B1Vitamin B1 +37.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +67.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +885.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Poppy seed Chia seeds DV% diff.
Manganese 6.707mg 2.723mg 173%
Calcium 1438mg 631mg 81%
Copper 1.627mg 0.924mg 78%
Selenium 13.5µg 55.2µg 76%
Fiber 19.5g 34.4g 60%
Vitamin B3 0.896mg 8.83mg 50%
Polyunsaturated fat 28.569g 23.665g 33%
Zinc 7.9mg 4.58mg 30%
Iron 9.76mg 7.72mg 26%
Vitamin B1 0.854mg 0.62mg 20%
Vitamin B6 0.247mg 19%
Fats 41.56g 30.74g 17%
Potassium 719mg 407mg 9%
Monounsaturated fat 5.982g 2.309g 9%
Folate 82µg 49µg 8%
Vitamin E 1.77mg 0.5mg 8%
Vitamin B5 0.324mg 6%
Vitamin B2 0.1mg 0.17mg 5%
Saturated fat 4.517g 3.33g 5%
Carbs 28.13g 42.12g 5%
Magnesium 347mg 335mg 3%
Protein 17.99g 16.54g 3%
Choline 8.8mg 2%
Calories 525kcal 486kcal 2%
Phosphorus 870mg 860mg 1%
Vitamin C 1mg 1.6mg 1%
Net carbs 8.63g 7.72g N/A
Sugar 2.99g N/A
Sodium 26mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.184mg 0.436mg 0%
Threonine 0.686mg 0.709mg 0%
Isoleucine 0.819mg 0.801mg 0%
Leucine 1.321mg 1.371mg 0%
Lysine 0.952mg 0.97mg 0%
Methionine 0.502mg 0.588mg 0%
Phenylalanine 0.758mg 1.016mg 0%
Valine 1.095mg 0.95mg 0%
Histidine 0.471mg 0.531mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more FatsFats +35.2%
Contains more OtherOther +32.7%
Contains more CarbsCarbs +49.7%
~equal in Protein ~16.54g
~equal in Water ~5.8g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +159.1%
Contains more Poly. FatPolyunsaturated fat +20.7%
Contains less Sat. FatSaturated fat -26.3%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.