Sunflower Seeds vs. Poppy Seeds
Nutrition comparison of Sunflower 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
sunflower seeds
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sunflower seeds and poppy seeds:
- Both sunflower seeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Poppy seed has more thiamin, however, sunflower seed contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and poppy seeds are high in calories. Sunflower seed has 18% more calories than poppy seed - sunflower seed has 619 calories per 100 grams and poppy seed has 525 calories.
| Sunflower Seeds | Poppy Seeds | |
|---|---|---|
| Protein | 10% | 13% |
| Carbohydrates | 12% | 20% |
| Fat | 77% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Sunflower seed has 27% less carbohydrates than poppy seed - sunflower seed has 20.6g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both sunflower seeds and poppy seeds are high in dietary fiber. Poppy seed has 70% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Sunflower seed has less sugar than poppy seed - poppy seed has 3g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and poppy seeds are high in protein. Sunflower seed is very similar to sunflower seed for protein - sunflower seed has 17.2g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and poppy seed has 24% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and poppy seeds contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin E
Poppy seed has more Vitamin E than sunflower seed - poppy seed has 1.8mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Poppy seed has more thiamin, however, sunflower seed contains more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sunflower Seeds | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.325 MG | 0.854 MG |
| Riboflavin | 0.285 MG | 0.1 MG |
| Niacin | 4.198 MG | 0.896 MG |
| Pantothenic acid | 7.056 MG | 0.324 MG |
| Vitamin B6 | 0.805 MG | 0.247 MG |
| Folate | 238 UG | 82 UG |
Minerals
calcium
Both sunflower seeds and poppy seeds are high in calcium. Poppy seed has 24 times more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both sunflower seeds and poppy seeds are high in iron. Poppy seed has 43% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both sunflower seeds and poppy seeds are high in potassium. Poppy seed has 46% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, poppy seed has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Sunflower Seeds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.079 G | 0.273 G |
| Total | 0.079 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, both sunflower seeds and poppy seeds contain significant amounts of linoleic acid.
| Sunflower Seeds | Poppy Seeds | |
|---|---|---|
| linoleic acid | 37.39 G | 28.295 G |
| other omega 6 | ~ | 0.039 G |
| Total | 37.39 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: Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) and Poppy Seeds (Spices, poppy seed) .
Sunflower 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 % | |
| 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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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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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% |
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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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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% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| 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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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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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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| UG % |
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5% | selenium | 5% |
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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 sunflower seeds or poppy seeds contain more calories in 100 grams?Both sunflower seeds and poppy seeds are high in calories. Sunflower seed has 20% more calories than poppy seed - sunflower seed has 619 calories in 100g and poppy seed has 525 calories.
Does sunflower seeds or poppy seeds contain more calcium?
Both sunflower seeds and poppy seeds are high in calcium. Poppy seed has 24 times more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does sunflower seeds or poppy seeds contain more iron?
Both sunflower seeds and poppy seeds are high in iron. Poppy seed has 40% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does sunflower seeds or poppy seeds contain more potassium?
Both sunflower seeds and poppy seeds are high in potassium. Poppy seed has 50% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and poppy seed has 719mg of potassium.