Almonds vs. Poppy Seeds
Nutrition comparison of Almonds and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and poppy seeds:
- Both almonds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Poppy seed has more thiamin, however, almond contains more riboflavin and niacin.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and poppy seeds are high in calories. Almond has a little more calories (10%) than poppy seed by weight - almond has 579 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, almonds is lighter in carbs, heavier in fat and similar to poppy seeds for protein. Almonds has a macronutrient ratio of 14:14:73 and for poppy seeds, 13:20:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Poppy Seeds | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 14% | 20% |
| Fat | 73% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Almond has 23% less carbohydrates than poppy seed - almond has 21.6g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both almonds and poppy seeds are high in dietary fiber. Poppy seed has 56% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Almonds and poppy seeds contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Both almonds and poppy seeds are high in protein. Almond has 18% more protein than poppy seed - almond has 21.2g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Almonds and poppy seeds contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
trans fat
Both almonds and poppy seeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and poppy seed does not contain significant amounts.
Vitamins
Vitamin C
Poppy seed has more Vitamin C than almond - poppy seed has 1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and poppy seeds contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 13 times more Vitamin E than poppy seed - almond has 25.6mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
The B Vitamins
Poppy seed has more thiamin, however, almond contains more riboflavin and niacin. Both almonds and poppy seeds contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.205 MG | 0.854 MG |
| Riboflavin | 1.138 MG | 0.1 MG |
| Niacin | 3.618 MG | 0.896 MG |
| Pantothenic acid | 0.471 MG | 0.324 MG |
| Vitamin B6 | 0.137 MG | 0.247 MG |
| Folate | 44 UG | 82 UG |
Minerals
calcium
Both almonds and poppy seeds are high in calcium. Poppy seed has 435% more calcium than almond - almond has 269mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both almonds and poppy seeds are high in iron. Poppy seed has 163% more iron than almond - almond has 3.7mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both almonds and poppy seeds are high in potassium. Almond is very similar to poppy seed for potassium - almond has 733mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, poppy seed has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.273 G |
| Total | 0.003 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than almond per 100 grams.
| Almonds | Poppy Seeds | |
|---|---|---|
| other omega 6 | 0.007 G | 0.039 G |
| linoleic acid | 12.324 G | 28.295 G |
| Total | 12.331 G | 28.334 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Poppy Seeds (Spices, poppy seed) .
Almonds g
()
|
Daily Values (%) |
Poppy Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or poppy seeds contain more calories in 100 grams?Both almonds and poppy seeds are high in calories. Almond has a little more calories ( 10%) than poppy seed by weight - almond has 579 calories in 100g and poppy seed has 525 calories.
Does almonds or poppy seeds contain more calcium?
Both almonds and poppy seeds are high in calcium. Poppy seed has 440% more calcium than almond - almond has 269mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does almonds or poppy seeds contain more iron?
Both almonds and poppy seeds are high in iron. Poppy seed has 160% more iron than almond - almond has 3.7mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does almonds or poppy seeds contain more potassium?
Both almonds and poppy seeds are high in potassium. Almond is very similar to poppy seed for potassium - almond has 733mg of potassium in 100 grams and poppy seed has 719mg of potassium.