Hemp Seeds vs. Poppy Seeds
Nutrition comparison of Hemp 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
hemp seeds
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and poppy seeds:
- Both hemp seeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hemp seed has 69% less carbohydrates than poppy seed.
- Hemp seed has more riboflavin, niacin and Vitamin B6, however, poppy seed contains more pantothenic acid.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and poppy seeds are high in calories. Hemp seed has a little more calories (5%) than poppy seed by weight - hemp seed has 553 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, hemp seeds is heavier in protein, lighter in carbs and heavier in fat compared to poppy seeds per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Poppy Seeds | |
|---|---|---|
| Protein | 21% | 13% |
| Carbohydrates | 6% | 20% |
| Fat | 73% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seed has 69% less carbohydrates than poppy seed - hemp seed has 8.7g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both hemp seeds and poppy seeds are high in dietary fiber. Poppy seed has 388% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Hemp seeds and poppy seeds contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Both hemp seeds and poppy seeds are high in protein. Hemp seed has 75% more protein than poppy seed - hemp seed has 31.6g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Hemp seeds and poppy seeds contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and poppy seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin A
Hemp seeds and poppy seeds contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Hemp seeds and poppy seeds contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
The B Vitamins
Hemp seed has more riboflavin, niacin and Vitamin B6, however, poppy seed contains more pantothenic acid. Both hemp seeds and poppy seeds contain significant amounts of thiamin and folate.
| Hemp Seeds | Poppy Seeds | |
|---|---|---|
| Thiamin | 1.275 MG | 0.854 MG |
| Riboflavin | 0.285 MG | 0.1 MG |
| Niacin | 9.2 MG | 0.896 MG |
| Pantothenic acid | ~ | 0.324 MG |
| Vitamin B6 | 0.6 MG | 0.247 MG |
| Folate | 110 UG | 82 UG |
Minerals
calcium
Both hemp seeds and poppy seeds are high in calcium. Poppy seed has 19 times more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both hemp seeds and poppy seeds are high in iron. Poppy seed has 23% more iron than hemp seed - hemp seed has 8mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both hemp seeds and poppy seeds are high in potassium. Hemp seed has 67% more potassium than poppy seed - hemp seed has 1200mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than poppy seed per 100 grams.
| Hemp Seeds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.273 G |
| Total | 10.024 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, both hemp seeds and poppy seeds contain significant amounts of linoleic acid.
| Hemp Seeds | Poppy Seeds | |
|---|---|---|
| other omega 6 | 0.312 G | 0.039 G |
| linoleic acid | 27.459 G | 28.295 G |
| Total | 27.771 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: Hemp Seeds (Seeds, hemp seed, hulled) and Poppy Seeds (Spices, poppy seed) .
Hemp Seeds g
()
|
Daily Values (%) |
Poppy Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
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 hemp seeds or poppy seeds contain more calories in 100 grams?Both hemp seeds and poppy seeds are high in calories. Hemp seed has a little more calories ( 10%) than poppy seed by weight - hemp seed has 553 calories in 100g and poppy seed has 525 calories.
Does hemp seeds or poppy seeds contain more calcium?
Both hemp seeds and poppy seeds are high in calcium. Poppy seed has 19 times more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does hemp seeds or poppy seeds contain more iron?
Both hemp seeds and poppy seeds are high in iron. Poppy seed has 20% more iron than hemp seed - hemp seed has 8mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does hemp seeds or poppy seeds contain more potassium?
Both hemp seeds and poppy seeds are high in potassium. Hemp seed has 70% more potassium than poppy seed - hemp seed has 1200mg of potassium in 100 grams and poppy seed has 719mg of potassium.