Poppy seed vs. Sunflower seeds — In-Depth Nutrition Comparison
Compare
How are poppy seed and sunflower seeds different?
- Poppy seed is higher in manganese, calcium, iron, and fiber; however, sunflower seeds are richer in vitamin E, vitamin B6, selenium, vitamin B1, vitamin B3, and folate.
- Daily need coverage for vitamin E for sunflower seeds is 223% higher.
- Poppy seed contains 18 times more calcium than sunflower seeds. While poppy seed contains 1438mg of calcium, sunflower seeds contain only 78mg.
- Poppy seed has a lower glycemic index (5) than sunflower seeds (20).
Spices, poppy seed and Seeds, sunflower seed kernels, dried are the varieties used in this article.
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.
| Contains more CalciumCalcium | +1743.6% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more IronIron | +85.9% |
| Contains more ZincZinc | +58% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains more ManganeseManganese | +243.9% |
| Contains more CopperCopper | +10.6% |
| Contains less SodiumSodium | -65.4% |
| Contains more SeleniumSelenium | +292.6% |
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.
| Contains more Vitamin CVitamin C | +40% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1887% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +255% |
| Contains more Vitamin B3Vitamin B3 | +830.2% |
| Contains more Vitamin B5Vitamin B5 | +248.8% |
| Contains more Vitamin B6Vitamin B6 | +444.5% |
| Contains more FolateFolate | +176.8% |
| Contains more CholineCholine | +526.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.99 g
Fats:
41.56 g
Carbs:
28.13 g
Water:
5.95 g
Other:
6.37 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +40.7% |
| Contains more WaterWater | +25.8% |
| Contains more OtherOther | +110.2% |
| Contains more ProteinProtein | +15.5% |
| Contains more FatsFats | +23.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.517 g
Monounsaturated fat:
Mono. Fat
5.982 g
Polyunsaturated fat:
Poly. Fat
28.569 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains more Poly. FatPolyunsaturated fat | +23.5% |
| Contains more Mono. FatMonounsaturated fat | +209.7% |
~equal in
Saturated fat
~4.455g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
2.33 g
Glucose:
0.37 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Starch
~0g
~equal in
Sucrose
~2.5g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 1.77mg | 35.17mg | 223% |
| Manganese | 6.707mg | 1.95mg | 207% |
| Calcium | 1438mg | 78mg | 136% |
| Vitamin B6 | 0.247mg | 1.345mg | 84% |
| Selenium | 13.5µg | 53µg | 72% |
| Iron | 9.76mg | 5.25mg | 56% |
| Vitamin B1 | 0.854mg | 1.48mg | 52% |
| Vitamin B3 | 0.896mg | 8.335mg | 46% |
| Fiber | 19.5g | 8.6g | 44% |
| Folate | 82µg | 227µg | 36% |
| Polyunsaturated fat | 28.569g | 23.137g | 36% |
| Monounsaturated fat | 5.982g | 18.528g | 31% |
| Phosphorus | 870mg | 660mg | 30% |
| Zinc | 7.9mg | 5mg | 26% |
| Vitamin B2 | 0.1mg | 0.355mg | 20% |
| Copper | 1.627mg | 1.8mg | 19% |
| Vitamin B5 | 0.324mg | 1.13mg | 16% |
| Fats | 41.56g | 51.46g | 15% |
| Choline | 8.8mg | 55.1mg | 8% |
| Protein | 17.99g | 20.78g | 6% |
| Magnesium | 347mg | 325mg | 5% |
| Calories | 525kcal | 584kcal | 3% |
| Carbs | 28.13g | 20g | 3% |
| Potassium | 719mg | 645mg | 2% |
| Sodium | 26mg | 9mg | 1% |
| Vitamin C | 1mg | 1.4mg | 0% |
| Net carbs | 8.63g | 11.4g | N/A |
| Sugar | 2.99g | 2.62g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Saturated fat | 4.517g | 4.455g | 0% |
| Tryptophan | 0.184mg | 0.348mg | 0% |
| Threonine | 0.686mg | 0.928mg | 0% |
| Isoleucine | 0.819mg | 1.139mg | 0% |
| Leucine | 1.321mg | 1.659mg | 0% |
| Lysine | 0.952mg | 0.937mg | 0% |
| Methionine | 0.502mg | 0.494mg | 0% |
| Phenylalanine | 0.758mg | 1.169mg | 0% |
| Valine | 1.095mg | 1.315mg | 0% |
| Histidine | 0.471mg | 0.632mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - EPA | 0g | 0.014g | N/A |
| Omega-3 - ALA | 0.273g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
146%
Minerals Daily Need Coverage Score
319%
207%
Comparison summary
Which food is lower in Sugar?
Sunflower seeds is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Sunflower seeds is lower in Saturated fat (difference - 0.062g)
Which food is cheaper?
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in glycemic index?
Poppy seed is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Poppy seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)