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  6. Poppy seed vs. Flax seeds

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

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Summary of differences between poppy seed and flax seeds

  • Poppy seed has more manganese, calcium, iron, copper, phosphorus, and zinc, while flax seeds have more vitamin B1, fiber, selenium, and vitamin B6.
  • Poppy seed covers your daily need for manganese, 184% more than flax seeds.
  • Poppy seed contains 6 times more calcium than flax seeds. While poppy seed contains 1438mg of calcium, flax seeds contain only 255mg.

These are the specific foods used in this comparison Spices, poppy seed and Seeds, flaxseed.

Infographic

Poppy seed vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +463.9%
Contains more IronIron +70.3%
Contains more CopperCopper +33.4%
Contains more ZincZinc +82%
Contains more PhosphorusPhosphorus +35.5%
Contains less SodiumSodium -13.3%
Contains more ManganeseManganese +170.2%
Contains more MagnesiumMagnesium +13%
Contains more PotassiumPotassium +13.1%
Contains more SeleniumSelenium +88.1%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin EVitamin E +471%
Contains more Vitamin B1Vitamin B1 +92.5%
Contains more Vitamin B2Vitamin B2 +61%
Contains more Vitamin B3Vitamin B3 +243.8%
Contains more Vitamin B5Vitamin B5 +204%
Contains more Vitamin B6Vitamin B6 +91.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +794.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Poppy seed Flax seeds DV% diff.
Manganese 6.707mg 2.482mg 184%
Calcium 1438mg 255mg 118%
Vitamin B1 0.854mg 1.644mg 66%
Iron 9.76mg 5.73mg 50%
Copper 1.627mg 1.22mg 45%
Phosphorus 870mg 642mg 33%
Zinc 7.9mg 4.34mg 32%
Fiber 19.5g 27.3g 31%
Selenium 13.5µg 25.4µg 22%
Vitamin B6 0.247mg 0.473mg 17%
Vitamin B3 0.896mg 3.08mg 14%
Vitamin B5 0.324mg 0.985mg 13%
Choline 8.8mg 78.7mg 13%
Magnesium 347mg 392mg 11%
Vitamin E 1.77mg 0.31mg 10%
Vitamin B2 0.1mg 0.161mg 5%
Vitamin K 0µg 4.3µg 4%
Saturated fat 4.517g 3.663g 4%
Monounsaturated fat 5.982g 7.527g 4%
Potassium 719mg 813mg 3%
Folate 82µg 87µg 1%
Polyunsaturated fat 28.569g 28.73g 1%
Fats 41.56g 42.16g 1%
Protein 17.99g 18.29g 1%
Calories 525kcal 534kcal 0%
Vitamin C 1mg 0.6mg 0%
Carbs 28.13g 28.88g 0%
Net carbs 8.63g 1.58g N/A
Sugar 2.99g 1.55g N/A
Sodium 26mg 30mg 0%
Tryptophan 0.184mg 0.297mg 0%
Threonine 0.686mg 0.766mg 0%
Isoleucine 0.819mg 0.896mg 0%
Leucine 1.321mg 1.235mg 0%
Lysine 0.952mg 0.862mg 0%
Methionine 0.502mg 0.37mg 0%
Phenylalanine 0.758mg 0.957mg 0%
Valine 1.095mg 1.072mg 0%
Histidine 0.471mg 0.472mg 0%
Fructose 0.29g 0g 0%
Omega-3 - ALA 0.273g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more OtherOther +71.7%
Contains more WaterWater +17%
~equal in Protein ~18.29g
~equal in Fats ~42.16g
~equal in Carbs ~28.88g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +25.8%
~equal in Polyunsaturated fat ~28.73g

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
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +102.6%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.4g
~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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.