Flaxseeds vs. Poppy Seeds
Nutrition comparison of Flaxseeds and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and poppy seeds:
- Both flaxseeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more niacin and pantothenic acid.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and poppy seeds are high in calories. Flaxseed is very similar to poppy seed for calories - flaxseed has 534 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, flaxseeds is similar to poppy seeds for protein, carbs and fat. Flaxseeds has a macronutrient ratio of 13:21:66 and for poppy seeds, 13:20:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Poppy Seeds | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 21% | 20% |
| Fat | 66% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and poppy seeds contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both flaxseeds and poppy seeds are high in dietary fiber. Flaxseed has 40% more dietary fiber than poppy seed - flaxseed has 27.3g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Flaxseeds and poppy seeds contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Both flaxseeds and poppy seeds are high in protein. Flaxseed is very similar to poppy seed for protein - flaxseed has 18.3g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Flaxseeds and poppy seeds contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and poppy seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin E
Poppy seed has 471% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
Vitamin K
Flaxseeds and poppy seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and poppy seed does not contain significant amounts.
The B Vitamins
Flaxseed has more niacin and pantothenic acid. Both flaxseeds and poppy seeds contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Flaxseeds | Poppy Seeds | |
|---|---|---|
| Thiamin | 1.644 MG | 0.854 MG |
| Riboflavin | 0.161 MG | 0.1 MG |
| Niacin | 3.08 MG | 0.896 MG |
| Pantothenic acid | 0.985 MG | 0.324 MG |
| Vitamin B6 | 0.473 MG | 0.247 MG |
| Folate | 87 UG | 82 UG |
Minerals
calcium
Both flaxseeds and poppy seeds are high in calcium. Poppy seed has 464% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both flaxseeds and poppy seeds are high in iron. Poppy seed has 70% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both flaxseeds and poppy seeds are high in potassium. Flaxseed has 13% more potassium than poppy seed - flaxseed has 813mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than poppy seed per 100 grams.
| Flaxseeds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.273 G |
| Total | 22.813 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Poppy Seeds | |
|---|---|---|
| other omega 6 | 0.052 G | 0.039 G |
| linoleic acid | 5.903 G | 28.295 G |
| Total | 5.955 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: Flaxseeds (Seeds, flaxseed) and Poppy Seeds (Spices, poppy seed) .
Flaxseeds 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 % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| 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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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or poppy seeds contain more calories in 100 grams?Both flaxseeds and poppy seeds are high in calories. Flaxseed is quite similar to poppy seed for calories - flaxseed has 534 calories in 100g and poppy seed has 525 calories.
Does flaxseeds or poppy seeds contain more calcium?
Both flaxseeds and poppy seeds are high in calcium. Poppy seed has 460% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does flaxseeds or poppy seeds contain more iron?
Both flaxseeds and poppy seeds are high in iron. Poppy seed has 70% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does flaxseeds or poppy seeds contain more potassium?
Both flaxseeds and poppy seeds are high in potassium. Flaxseed has 10% more potassium than poppy seed - flaxseed has 813mg of potassium in 100 grams and poppy seed has 719mg of potassium.