Chia Seeds vs. Poppy Seeds
Nutrition comparison of Chia Seeds and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and poppy seeds:
- Both chia seeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, poppy seed contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and poppy seeds are high in calories. Poppy seed has a little more calories (8%) than chia seed by weight - chia seed has 486 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, chia seeds is heavier in carbs, lighter in fat and similar to poppy seeds for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for poppy seeds, 13:20:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Poppy Seeds | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 33% | 20% |
| Fat | 54% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and poppy seed has 33% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both chia seeds and poppy seeds are high in dietary fiber. Chia seed has 76% more dietary fiber than poppy seed - chia seed has 34.4g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Chia seed has less sugar than poppy seed - poppy seed has 3g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and poppy seeds are high in protein. Chia seed is very similar to chia seed for protein - chia seed has 16.5g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Chia seed has 26% less saturated fat than poppy seed - chia seed has 3.3g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
trans fat
Both chia seeds and poppy seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and poppy seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and poppy seeds contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than poppy seed - chia seed has 16.2ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Chia seeds and poppy seeds contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
The B Vitamins
Chia seed has more niacin, however, poppy seed contains more pantothenic acid and Vitamin B6. Both chia seeds and poppy seeds contain significant amounts of thiamin, riboflavin and folate.
| Chia Seeds | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.62 MG | 0.854 MG |
| Riboflavin | 0.17 MG | 0.1 MG |
| Niacin | 8.83 MG | 0.896 MG |
| Pantothenic acid | ~ | 0.324 MG |
| Vitamin B6 | ~ | 0.247 MG |
| Folate | 49 UG | 82 UG |
Minerals
calcium
Both chia seeds and poppy seeds are high in calcium. Poppy seed has 128% more calcium than chia seed - chia seed has 631mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both chia seeds and poppy seeds are high in iron. Poppy seed has 26% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both chia seeds and poppy seeds are high in potassium. Poppy seed has 77% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than poppy seed per 100 grams.
| Chia Seeds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.273 G |
| Total | 17.83 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Poppy Seeds | |
|---|---|---|
| other omega 6 | 0.093 G | 0.039 G |
| linoleic acid | 5.835 G | 28.295 G |
| Total | 5.928 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: Chia Seeds (Seeds, chia seeds, dried) and Poppy Seeds (Spices, poppy seed) .
Chia Seeds g
()
|
Daily Values (%) |
Poppy Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or poppy seeds contain more calories in 100 grams?Both chia seeds and poppy seeds are high in calories. Poppy seed has a little more calories ( 10%) than chia seed by weight - chia seed has 486 calories in 100g and poppy seed has 525 calories.
Does chia seeds or poppy seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and poppy seed has 30% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and poppy seed has 28.1g of carbohydrates.
Does chia seeds or poppy seeds contain more calcium?
Both chia seeds and poppy seeds are high in calcium. Poppy seed has 130% more calcium than chia seed - chia seed has 631mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does chia seeds or poppy seeds contain more iron?
Both chia seeds and poppy seeds are high in iron. Poppy seed has 30% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does chia seeds or poppy seeds contain more potassium?
Both chia seeds and poppy seeds are high in potassium. Poppy seed has 80% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and poppy seed has 719mg of potassium.