Pecan vs. Poppy Seeds
Nutrition comparison of Pecan and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and poppy seeds:
- Both pecan and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pecan has 51% less carbohydrates than poppy seed.
- Pecan has more pantothenic acid, however, poppy seed contains more folate.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and poppy seeds are high in calories. Pecan has 32% more calories than poppy seed - pecan has 691 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, pecan is lighter in protein, lighter in carbs and heavier in fat compared to poppy seeds per calorie. Pecan has a macronutrient ratio of 5:8:88 and for poppy seeds, 13:20:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Poppy Seeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 8% | 20% |
| Fat | 88% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 51% less carbohydrates than poppy seed - pecan has 13.9g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both pecan and poppy seeds are high in dietary fiber. Poppy seed has 103% more dietary fiber than pecan - pecan has 9.6g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Pecan and poppy seeds contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Both pecan and poppy seeds are high in protein. Poppy seed has 96% more protein than pecan - pecan has 9.2g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Pecan is high in saturated fat and poppy seed has 27% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Pecan and poppy seeds contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin A
Pecan and poppy seeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Pecan and poppy seeds contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
Vitamin K
Pecan and poppy seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and poppy seed does not contain significant amounts.
The B Vitamins
Pecan has more pantothenic acid, however, poppy seed contains more folate. Both pecan and poppy seeds contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Pecan | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.66 MG | 0.854 MG |
| Riboflavin | 0.13 MG | 0.1 MG |
| Niacin | 1.167 MG | 0.896 MG |
| Pantothenic acid | 0.863 MG | 0.324 MG |
| Vitamin B6 | 0.21 MG | 0.247 MG |
| Folate | 22 UG | 82 UG |
Minerals
calcium
Both pecan and poppy seeds are high in calcium. Poppy seed has 19 times more calcium than pecan - pecan has 70mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both pecan and poppy seeds are high in iron. Poppy seed has 286% more iron than pecan - pecan has 2.5mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both pecan and poppy seeds are high in potassium. Poppy seed has 75% more potassium than pecan - pecan has 410mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than poppy seed per 100 grams.
| Pecan | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.273 G |
| Total | 0.986 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, both pecan and poppy seeds contain significant amounts of linoleic acid.
| Pecan | Poppy Seeds | |
|---|---|---|
| other omega 6 | 0.069 G | 0.039 G |
| linoleic acid | 20.628 G | 28.295 G |
| Total | 20.697 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: Pecan (Nuts, pecans) and Poppy Seeds (Spices, poppy seed) .
Pecan g
()
|
Daily Values (%) |
Poppy Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pecan or poppy seeds contain more calories in 100 grams?Both pecan and poppy seeds are high in calories. Pecan has 30% more calories than poppy seed - pecan has 691 calories in 100g and poppy seed has 525 calories.
Does pecan or poppy seeds contain more calcium?
Both pecan and poppy seeds are high in calcium. Poppy seed has 19 times more calcium than pecan - pecan has 70mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does pecan or poppy seeds contain more iron?
Both pecan and poppy seeds are high in iron. Poppy seed has 290% more iron than pecan - pecan has 2.5mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does pecan or poppy seeds contain more potassium?
Both pecan and poppy seeds are high in potassium. Poppy seed has 80% more potassium than pecan - pecan has 410mg of potassium in 100 grams and poppy seed has 719mg of potassium.