Poppy seed vs. Walnut — In-Depth Nutrition Comparison
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How are poppy seed and walnut different?
- Poppy seed is richer in manganese, calcium, iron, phosphorus, fiber, magnesium, zinc, vitamin B1, and selenium, while walnut is higher in vitamin B6.
- Poppy seed covers your daily need for manganese, 143% more than walnut.
- Poppy seed contains 15 times more calcium than walnut. Poppy seed contains 1438mg of calcium, while walnut contains 98mg.
Spices, poppy seed and Nuts, walnuts, english types were used in this article.
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.
| Contains more MagnesiumMagnesium | +119.6% |
| Contains more CalciumCalcium | +1367.3% |
| Contains more PotassiumPotassium | +63% |
| Contains more IronIron | +235.4% |
| Contains more ZincZinc | +155.7% |
| Contains more PhosphorusPhosphorus | +151.4% |
| Contains more ManganeseManganese | +96.5% |
| Contains more SeleniumSelenium | +175.5% |
| Contains less SodiumSodium | -92.3% |
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 EVitamin E | +152.9% |
| Contains more Vitamin B1Vitamin B1 | +150.4% |
| Contains more Vitamin CVitamin C | +30% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more Vitamin B5Vitamin B5 | +75.9% |
| Contains more Vitamin B6Vitamin B6 | +117.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +19.5% |
| Contains more CholineCholine | +345.5% |
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more ProteinProtein | +18.1% |
| Contains more CarbsCarbs | +105.2% |
| Contains more WaterWater | +46.2% |
| Contains more OtherOther | +257.9% |
| Contains more FatsFats | +56.9% |
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
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated fat | -26.3% |
| Contains more Mono. FatMonounsaturated fat | +49.3% |
| Contains more Poly. FatPolyunsaturated fat | +65.1% |
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:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +362.5% |
| Contains more FructoseFructose | +222.2% |
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
~2.43g
~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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 6.707mg | 3.414mg | 143% |
| Calcium | 1438mg | 98mg | 134% |
| Polyunsaturated fat | 28.569g | 47.174g | 124% |
| Iron | 9.76mg | 2.91mg | 86% |
| Phosphorus | 870mg | 346mg | 75% |
| Fiber | 19.5g | 6.7g | 51% |
| Magnesium | 347mg | 158mg | 45% |
| Zinc | 7.9mg | 3.09mg | 44% |
| Vitamin B1 | 0.854mg | 0.341mg | 43% |
| Fats | 41.56g | 65.21g | 36% |
| Vitamin B6 | 0.247mg | 0.537mg | 22% |
| Selenium | 13.5µg | 4.9µg | 16% |
| Potassium | 719mg | 441mg | 8% |
| Monounsaturated fat | 5.982g | 8.933g | 7% |
| Saturated fat | 4.517g | 6.126g | 7% |
| Vitamin E | 1.77mg | 0.7mg | 7% |
| Choline | 8.8mg | 39.2mg | 6% |
| Protein | 17.99g | 15.23g | 6% |
| Calories | 525kcal | 654kcal | 6% |
| Copper | 1.627mg | 1.586mg | 5% |
| Vitamin B5 | 0.324mg | 0.57mg | 5% |
| Carbs | 28.13g | 13.71g | 5% |
| Vitamin B2 | 0.1mg | 0.15mg | 4% |
| Folate | 82µg | 98µg | 4% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Sodium | 26mg | 2mg | 1% |
| Vitamin B3 | 0.896mg | 1.125mg | 1% |
| Vitamin C | 1mg | 1.3mg | 0% |
| Net carbs | 8.63g | 7.01g | N/A |
| Sugar | 2.99g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.184mg | 0.17mg | 0% |
| Threonine | 0.686mg | 0.596mg | 0% |
| Isoleucine | 0.819mg | 0.625mg | 0% |
| Leucine | 1.321mg | 1.17mg | 0% |
| Lysine | 0.952mg | 0.424mg | 0% |
| Methionine | 0.502mg | 0.236mg | 0% |
| Phenylalanine | 0.758mg | 0.711mg | 0% |
| Valine | 1.095mg | 0.753mg | 0% |
| Histidine | 0.471mg | 0.391mg | 0% |
| Fructose | 0.29g | 0.09g | 0% |
| Omega-3 - ALA | 0.273g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
319%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Poppy seed is lower in Saturated fat (difference - 1.609g)
Which food is cheaper?
Poppy seed is cheaper (difference - $2.6)
Which food is richer in minerals?
Poppy seed is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)