Poppy Seeds vs. Kale
Nutrition comparison of Poppy Seeds and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
poppy seeds
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in poppy seeds and kale:
- Both kale and poppy seeds are high in calcium, dietary fiber and potassium.
- Kale has signficantly less carbohydrates than poppy seed.
- Kale has signficantly less saturated fat than poppy seed.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Poppy seed has more thiamin, however, kale contains more riboflavin.
- Poppy seed is an excellent source of iron and protein.
USDA sources for nutritional information: Poppy Seeds (Spices, poppy seed) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Poppy seed is high in calories and kale has 93% less calories than poppy seed - kale has 35 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, poppy seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Poppy seeds has a macronutrient ratio of 13:20:67 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Poppy Seeds | Kale | |
|---|---|---|
| Protein | 13% | 27% |
| Carbohydrates | 20% | 41% |
| Fat | 67% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than poppy seed - kale has 4.4g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both kale and poppy seeds are high in dietary fiber. Poppy seed has 376% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Kale and poppy seeds contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Poppy seed is an excellent source of protein and it has 516% more protein than kale - kale has 2.9g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Kale has signficantly less saturated fat than poppy seed - kale has 0.18g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 92 times more Vitamin C than poppy seed - kale has 93.4mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than poppy seed - kale has 241ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Kale and poppy seeds contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than poppy seed - kale has 389.6ug of Vitamin K per 100 grams and poppy seed does not contain significant amounts.
The B Vitamins
Poppy seed has more thiamin, however, kale contains more riboflavin. Both poppy seeds and kale contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Poppy Seeds | Kale | |
|---|---|---|
| Thiamin | 0.854 MG | 0.113 MG |
| Riboflavin | 0.1 MG | 0.347 MG |
| Niacin | 0.896 MG | 1.18 MG |
| Pantothenic acid | 0.324 MG | 0.37 MG |
| Vitamin B6 | 0.247 MG | 0.147 MG |
| Folate | 82 UG | 62 UG |
Minerals
calcium
Both kale and poppy seeds are high in calcium. Poppy seed has 466% more calcium than kale - kale has 254mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Poppy seed is an excellent source of iron and it has 510% more iron than kale - kale has 1.6mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both kale and poppy seeds are high in potassium. Poppy seed has 107% more potassium than kale - kale has 348mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both poppy seeds and kale contain significant amounts of alpha linoleic acid (ALA).
| Poppy Seeds | Kale | |
|---|---|---|
| alpha linoleic acid | 0.273 G | 0.378 G |
| Total | 0.273 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than kale per 100 grams.
| Poppy Seeds | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 28.295 G | 0.291 G |
| Total | 28.295 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Poppy Seeds or Kale .
Note: The specific food items compared are: Poppy Seeds (Spices, poppy seed) and Kale (Kale, raw) .
Poppy Seeds g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
|
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% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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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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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
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MG % | |
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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% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or poppy seeds contain more calories in 100 grams?Poppy seed is high in calories and kale has 90% less calories than poppy seed - kale has 35 calories in 100g and poppy seed has 525 calories.
Does kale or poppy seeds have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than poppy seed - kale has 4.4g of carbs for 100g and poppy seed has 28.1g of carbohydrates.
Does kale or poppy seeds contain more calcium?
Both kale and poppy seeds are high in calcium. Poppy seed has 470% more calcium than kale - kale has 254mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does kale or poppy seeds contain more iron?
Poppy seed is an abundant source of iron and it has 510% more iron than kale - kale has 1.6mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does kale or poppy seeds contain more potassium?
Both kale and poppy seeds are high in potassium. Poppy seed has 110% more potassium than kale - kale has 348mg of potassium in 100 grams and poppy seed has 719mg of potassium.