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Poppy seed vs. Wheat — In-Depth Nutrition Comparison

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How are poppy seed and wheat different?

  • Poppy seed is higher in manganese, calcium, copper, iron, phosphorus, magnesium, vitamin B1, and zinc; however, wheat is richer in selenium and vitamin B3.
  • Daily need coverage for manganese for poppy seed is 161% higher.
  • Poppy seed contains 42 times more calcium than wheat . While poppy seed contains 1438mg of calcium, wheat contains only 34mg.
  • Poppy seed has a lower glycemic index (5) than wheat (50).

Spices, poppy seed and Wheat, durum are the varieties used in this article.

Infographic

Poppy seed vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +141%
Contains more CalciumCalcium +4129.4%
Contains more PotassiumPotassium +66.8%
Contains more IronIron +177.3%
Contains more CopperCopper +194.2%
Contains more ZincZinc +89.9%
Contains more PhosphorusPhosphorus +71.3%
Contains more ManganeseManganese +122.7%
Contains less SodiumSodium -92.3%
Contains more SeleniumSelenium +562.2%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103.8%
Contains more FolateFolate +90.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +21%
Contains more Vitamin B3Vitamin B3 +652%
Contains more Vitamin B5Vitamin B5 +188.6%
Contains more Vitamin B6Vitamin B6 +69.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Poppy seed Wheat DV% diff.
Polyunsaturated fat 28.569g 0.978g 184%
Manganese 6.707mg 3.012mg 161%
Calcium 1438mg 34mg 140%
Selenium 13.5µg 89.4µg 138%
Copper 1.627mg 0.553mg 119%
Iron 9.76mg 3.52mg 78%
Fiber 19.5g 78%
Fats 41.56g 2.47g 60%
Phosphorus 870mg 508mg 52%
Magnesium 347mg 144mg 48%
Vitamin B3 0.896mg 6.738mg 37%
Vitamin B1 0.854mg 0.419mg 36%
Zinc 7.9mg 4.16mg 34%
Saturated fat 4.517g 0.454g 18%
Monounsaturated fat 5.982g 0.344g 14%
Carbs 28.13g 71.13g 14%
Vitamin B6 0.247mg 0.419mg 13%
Vitamin E 1.77mg 12%
Vitamin B5 0.324mg 0.935mg 12%
Folate 82µg 43µg 10%
Protein 17.99g 13.68g 9%
Calories 525kcal 339kcal 9%
Potassium 719mg 431mg 8%
Choline 8.8mg 2%
Vitamin B2 0.1mg 0.121mg 2%
Sodium 26mg 2mg 1%
Vitamin C 1mg 0mg 1%
Net carbs 8.63g 71.13g N/A
Sugar 2.99g N/A
Tryptophan 0.184mg 0.176mg 0%
Threonine 0.686mg 0.366mg 0%
Isoleucine 0.819mg 0.533mg 0%
Leucine 1.321mg 0.934mg 0%
Lysine 0.952mg 0.303mg 0%
Methionine 0.502mg 0.221mg 0%
Phenylalanine 0.758mg 0.681mg 0%
Valine 1.095mg 0.594mg 0%
Histidine 0.471mg 0.322mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +31.5%
Contains more FatsFats +1582.6%
Contains more OtherOther +257.9%
Contains more CarbsCarbs +152.9%
Contains more WaterWater +83.9%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1639%
Contains more Poly. FatPolyunsaturated fat +2821.2%
Contains less Sat. FatSaturated fat -89.9%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.