Chia seeds vs. Poppy seed — In-Depth Nutrition Comparison
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How are chia seeds and poppy seed different?
- Chia seeds are higher in selenium, fiber, and vitamin B3; however, poppy seed is richer in manganese, calcium, copper, zinc, iron, vitamin B1, and potassium.
- Daily need coverage for manganese for poppy seed is 173% higher.
- Chia seeds contain 10 times more vitamin B3 than poppy seed. While chia seeds contain 8.83mg of vitamin B3, poppy seed contains only 0.896mg.
Seeds, chia seeds, dried and Spices, poppy seed are the varieties 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 less SodiumSodium | -38.5% |
| Contains more SeleniumSelenium | +308.9% |
| Contains more CalciumCalcium | +127.9% |
| Contains more PotassiumPotassium | +76.7% |
| Contains more IronIron | +26.4% |
| Contains more CopperCopper | +76.1% |
| Contains more ZincZinc | +72.5% |
| Contains more ManganeseManganese | +146.3% |
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 CVitamin C | +60% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more Vitamin B3Vitamin B3 | +885.5% |
| Contains more Vitamin EVitamin E | +254% |
| Contains more Vitamin B1Vitamin B1 | +37.7% |
| Contains more FolateFolate | +67.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.723mg | 6.707mg | 173% |
| Calcium | 631mg | 1438mg | 81% |
| Copper | 0.924mg | 1.627mg | 78% |
| Selenium | 55.2µg | 13.5µg | 76% |
| Fiber | 34.4g | 19.5g | 60% |
| Vitamin B3 | 8.83mg | 0.896mg | 50% |
| Polyunsaturated fat | 23.665g | 28.569g | 33% |
| Zinc | 4.58mg | 7.9mg | 30% |
| Iron | 7.72mg | 9.76mg | 26% |
| Vitamin B1 | 0.62mg | 0.854mg | 20% |
| Vitamin B6 | 0.247mg | 19% | |
| Fats | 30.74g | 41.56g | 17% |
| Potassium | 407mg | 719mg | 9% |
| Monounsaturated fat | 2.309g | 5.982g | 9% |
| Folate | 49µg | 82µg | 8% |
| Vitamin E | 0.5mg | 1.77mg | 8% |
| Vitamin B5 | 0.324mg | 6% | |
| Vitamin B2 | 0.17mg | 0.1mg | 5% |
| Saturated fat | 3.33g | 4.517g | 5% |
| Carbs | 42.12g | 28.13g | 5% |
| Magnesium | 335mg | 347mg | 3% |
| Protein | 16.54g | 17.99g | 3% |
| Choline | 8.8mg | 2% | |
| Calories | 486kcal | 525kcal | 2% |
| Phosphorus | 860mg | 870mg | 1% |
| Vitamin C | 1.6mg | 1mg | 1% |
| Net carbs | 7.72g | 8.63g | N/A |
| Sugar | 2.99g | N/A | |
| Sodium | 16mg | 26mg | 0% |
| Trans fat | 0.14g | 0g | N/A |
| Tryptophan | 0.436mg | 0.184mg | 0% |
| Threonine | 0.709mg | 0.686mg | 0% |
| Isoleucine | 0.801mg | 0.819mg | 0% |
| Leucine | 1.371mg | 1.321mg | 0% |
| Lysine | 0.97mg | 0.952mg | 0% |
| Methionine | 0.588mg | 0.502mg | 0% |
| Phenylalanine | 1.016mg | 0.758mg | 0% |
| Valine | 0.95mg | 1.095mg | 0% |
| Histidine | 0.531mg | 0.471mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 17.83g | 0.273g | N/A |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
17.99 g
Fats:
41.56 g
Carbs:
28.13 g
Water:
5.95 g
Other:
6.37 g
| Contains more CarbsCarbs | +49.7% |
| Contains more FatsFats | +35.2% |
| Contains more OtherOther | +32.7% |
~equal in
Protein
~17.99g
~equal in
Water
~5.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
4.517 g
Monounsaturated fat:
Mono. Fat
5.982 g
Polyunsaturated fat:
Poly. Fat
28.569 g
| Contains less Sat. FatSaturated fat | -26.3% |
| Contains more Mono. FatMonounsaturated fat | +159.1% |
| Contains more Poly. FatPolyunsaturated fat | +20.7% |
