Poppy seed vs. Sesame — Health Impact and Nutrition Comparison

Calories

Compared to poppy seeds, sesame provides more calories. A hundred grams of poppy seeds contain 525 calories, whereas sesame contains 573 calories per hundred grams.

One serving of poppy seeds provides 46 calories, while one serving of sesame seeds contains 52 calories.

Fats

100g of poppy seeds provide 41.56g of total fat, whereas the same amount of sesame provides 49.67g. Sesame contains over three times more monounsaturated fats. A hundred grams provides 6g of monounsaturated fats, whereas sesame has 18.8g. On the other hand, poppy seed is high in polyunsaturated fats. Poppy seed contains 28.6g of polyunsaturated fats, whereas sesame has 21.8g. Compared to sesame, poppy seed has fewer saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Poppy seed

2

Saturated Fat: Sat. Fat 4.517 g

Monounsaturated Fat: Mono. Fat 5.982 g

Polyunsaturated fat: Poly. Fat 28.569 g

Sesame

1

Saturated Fat: Sat. Fat 6.957 g

Monounsaturated Fat: Mono. Fat 18.759 g

Polyunsaturated fat: Poly. Fat 21.773 g

Contains less Sat. FatSaturated Fat	-35.1%
Contains more Poly. FatPolyunsaturated fat	+31.2%

Contains more Mono. FatMonounsaturated Fat

+213.6%

Carbohydrates

Poppy seed is high in total carb content. A hundred grams of poppy seeds contain 28.13g of carbs, whereas sesame seeds provide 23.45g. 

Poppy seeds contain 8.63g of net carbs and 19.5g of dietary fiber. Sesame seeds contain 11.65g of net carbs and 11.8g of dietary fiber. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Poppy seed

3

Starch: 0 g

Sucrose: 2.33 g

Glucose: 0.37 g

Fructose: 0.29 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Sesame

0

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+∞%
Contains more FructoseFructose	+∞%

~equal in Starch ~

~equal in Lactose ~

~equal in Maltose ~

~equal in Galactose ~

Cholesterol

Poppy seeds and sesame seeds do not contain cholesterol.

Vitamins

Sesame seeds contain 9 IU of vitamin A, while poppy seeds do not contain this vitamin. Poppy seeds provide higher levels of vitamin E at 1,77 mg compared to 0.25 mg in sesame seeds. B vitamins contain almost equal amounts of vitamin B1: 0.854 mg and 0.791 mg; vitamin B2: 0.247 mg and 0.1 mg; and vitamin B6: 0.79 mg and 0.247. But sesame seeds have more B3 vitamins (4.515) than poppy seeds (0.896). Sesame seeds provide slightly more folate at 97 mcg, while poppy seeds provide 82 mcg. But the absolute amount of vitamins in each serving will also be lower.

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.

Poppy seed

3

Sesame

6

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin E Vitamin E	+608%
Contains more Vitamin B5Vitamin B5	+548%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+147%
Contains more Vitamin B3Vitamin B3	+403.9%
Contains more Vitamin B6Vitamin B6	+219.8%
Contains more FolateFolate	+18.3%
Contains more CholineCholine	+190.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.791mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

Minerals

Poppy seeds are notably rich in calcium, with a significant content of 1438mg and potassium at 719mg.

 However, sesame seeds take the lead in several crucial minerals: they are significantly richer in iron at 14.55mg and copper at 4.082mg. Both seeds offer comparable levels of zinc and magnesium. Regarding trace elements, poppy seeds are higher in manganese, boasting 6.707mg, while sesame seeds provide substantially more selenium at 34.4 g.In the case of minerals, the corresponding serving size will also be smaller.

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.

Poppy seed

4

Sesame

4

Contains more CalciumCalcium	+47.5%
Contains more PotassiumPotassium	+53.6%
Contains more PhosphorusPhosphorus	+38.3%
Contains more ManganeseManganese	+172.6%

Contains more IronIron	+49.1%
Contains more CopperCopper	+150.9%
Contains less SodiumSodium	-57.7%
Contains more SeleniumSelenium	+154.8%

~equal in Magnesium ~351mg

~equal in Zinc ~7.75mg

Acidity

The quantity of acid or base created by foods inside the body is known as the PRAL or potential renal acid load. The PRAL level of poppy seeds is -1.8. Sesame seeds have a PRAL level of 0.3. Poppy seed is alkaline, whereas sesame is acidic.

Glycemic Index

The glycemic index value of poppy seed is 5, indicating minimal impact on blood sugar levels. There is not enough data to determine the glycemic index value of sesame seeds.

Visit our Glycemic Index Chart: Complete (350+) List from the All Sources page to discover more about the glycemic index ratings of various foods.

Cardiovascular Health

Sesame is rich in bioactive phenolic compounds lignans, such as sesamin, sesamol, and sesamolin. Sesamin has anti-hypertensive, anti-atherogenic, and anti-thrombotic effects through multiple pathways. According to the study, sesame consumption may reduce the risk of cardiovascular diseases(CVD) (1).

Poppy seeds, on the other hand, contain opiates such as morphine (2-251 micro g/g) and codeine (0.4-57.1 micro g/g) (2). 

According to one study, opium users had much higher rates of hypertension than non-users. The majority of research found no link between opium addiction and the prevalence of hypertension(3).

Diabetes

Sesamin also has antioxidant and anti-inflammatory properties. Sesamin substantially reduces fasting plasma glucose, insulin, and glycosylated plasma proteins. Sesamin can help slow the progression of type II diabetes by protecting pancreatic β-cells(1). 

While opium may lower blood lipids in some situations, the majority of human investigations have shown that opium ingestion is either ineffective or has a negative influence on serum lipids. Furthermore, long-term usage of opium has detrimental consequences on diabetes and dyslipidemia (3)(4).

Analgesic properties and anti-inflammatory effects

Sesamin, a substance found in sesame seeds, can reduce joint discomfort and increase mobility in people with knee arthritis (5,6). Additionally, early research suggests that sesame oil and seeds have anti-inflammatory qualities (7). However, considerable caution must be used when handling unwashed poppy seeds because they may contain opioids, including morphine, codeine, and thebaine. Although eating unwashed poppy seeds involves significant health hazards and should only be explored under appropriate medical supervision, these substances can reduce pain (8,9). 

Allergy

Seed consumption may cause allergic reactions. Sesame seed consumption may induce severe allergic responses such as pruritus, widespread erythema, uvula angioedema, clinical shock, and wheezing (10).

Poppy seed hypersensitivity can result from IgE-dependent or non-immune pathways(6). Immediate-type allergic responses can affect the digestive, respiratory, or cutaneous systems (11). According to other studies, urticaria, vomiting, oral mucosal edema, and respiratory discomfort are the main clinical signs (12).