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

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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

Poppy seed vs Sunflower seeds infographic
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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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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%
~equal in Magnesium ~325mg

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
21% 51% 20% 5% 3%
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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
10% 40% 50%
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
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
100%
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.
Poppy seed Sunflower seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Poppy seed Sunflower seeds 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?

ok
ok
is better in case of low diet
Poppy seed Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Poppy seed
146%
Sunflower seeds
Minerals Daily Need Coverage Score
319%
Poppy seed
207%
Sunflower seeds

Comparison summary

Which food is lower in Sugar?
Sunflower seeds
Sunflower seeds is lower in Sugar (difference - 0.37g)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Sunflower seeds
Sunflower seeds is lower in Saturated fat (difference - 0.062g)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $0.8)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in glycemic index?
Poppy seed
Poppy seed is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Poppy seed
Poppy seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.