Walnut vs. Poppy Seeds
Nutrition comparison of Walnut and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and poppy seeds:
- Both walnut and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Poppy seed has more thiamin, however, walnut contains more Vitamin B6.
- Walnut has 51% less carbohydrates than poppy seed.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and poppy seeds are high in calories. Walnut has 25% more calories than poppy seed - walnut has 654 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, walnut is lighter in protein, lighter in carbs and heavier in fat compared to poppy seeds per calorie. Walnut has a macronutrient ratio of 9:8:84 and for poppy seeds, 13:20:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Poppy Seeds | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 8% | 20% |
| Fat | 84% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 51% less carbohydrates than poppy seed - walnut has 13.7g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both walnut and poppy seeds are high in dietary fiber. Poppy seed has 191% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Walnut and poppy seeds contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Both walnut and poppy seeds are high in protein. Poppy seed has 18% more protein than walnut - walnut has 15.2g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Walnut is high in saturated fat and poppy seed has 26% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Walnut and poppy seeds contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin A
Walnut and poppy seeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Walnut and poppy seeds contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
Vitamin K
Walnut and poppy seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and poppy seed does not contain significant amounts.
The B Vitamins
Poppy seed has more thiamin, however, walnut contains more Vitamin B6. Both walnut and poppy seeds contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Walnut | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.341 MG | 0.854 MG |
| Riboflavin | 0.15 MG | 0.1 MG |
| Niacin | 1.125 MG | 0.896 MG |
| Pantothenic acid | 0.57 MG | 0.324 MG |
| Vitamin B6 | 0.537 MG | 0.247 MG |
| Folate | 98 UG | 82 UG |
Minerals
calcium
Both walnut and poppy seeds are high in calcium. Poppy seed has 13 times more calcium than walnut - walnut has 98mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both walnut and poppy seeds are high in iron. Poppy seed has 235% more iron than walnut - walnut has 2.9mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both walnut and poppy seeds are high in potassium. Poppy seed has 63% more potassium than walnut - walnut has 441mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than poppy seed per 100 grams.
| Walnut | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.273 G |
| Total | 9.08 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, both walnut and poppy seeds contain significant amounts of linoleic acid.
| Walnut | Poppy Seeds | |
|---|---|---|
| other omega 6 | 0.063 G | 0.039 G |
| linoleic acid | 38.093 G | 28.295 G |
| Total | 38.156 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: Walnut (Nuts, walnuts, english) and Poppy Seeds (Spices, poppy seed) .
Walnut 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 % |
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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 % |
|
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% |
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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% |
|
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% |
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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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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% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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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% |
|
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 walnut or poppy seeds contain more calories in 100 grams?Both walnut and poppy seeds are high in calories. Walnut has 30% more calories than poppy seed - walnut has 654 calories in 100g and poppy seed has 525 calories.
Does walnut or poppy seeds contain more calcium?
Both walnut and poppy seeds are high in calcium. Poppy seed has 13 times more calcium than walnut - walnut has 98mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does walnut or poppy seeds contain more iron?
Both walnut and poppy seeds are high in iron. Poppy seed has 240% more iron than walnut - walnut has 2.9mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does walnut or poppy seeds contain more potassium?
Both walnut and poppy seeds are high in potassium. Poppy seed has 60% more potassium than walnut - walnut has 441mg of potassium in 100 grams and poppy seed has 719mg of potassium.