Almonds vs. Poppy Seeds

Nutrition comparison of Almonds and Poppy Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus poppy seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and poppy seeds:

  • Both almonds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Poppy seed has more thiamin, however, almond contains more riboflavin and niacin.
Detailed nutritional comparison of almonds and poppy seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Poppy Seeds src

Calories and Carbs

calories

Both almonds and poppy seeds are high in calories. Almond has a little more calories (10%) than poppy seed by weight - almond has 579 calories per 100 grams and poppy seed has 525 calories.

For macronutrient ratios, almonds is lighter in carbs, heavier in fat and similar to poppy seeds for protein. Almonds has a macronutrient ratio of 14:14:73 and for poppy seeds, 13:20:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Poppy Seeds
Protein 14% 13%
Carbohydrates 14% 20%
Fat 73% 68%
Alcohol ~ ~

carbohydrates

Almond has 23% less carbohydrates than poppy seed - almond has 21.6g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.

dietary fiber

Both almonds and poppy seeds are high in dietary fiber. Poppy seed has 56% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.

sugar

Almonds and poppy seeds contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and poppy seed has 3g of sugar.

Protein

protein

Both almonds and poppy seeds are high in protein. Almond has 18% more protein than poppy seed - almond has 21.2g of protein per 100 grams and poppy seed has 18g of protein.

Fat

saturated fat

Almonds and poppy seeds contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.

trans fat

Both almonds and poppy seeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and poppy seed does not contain significant amounts.

Vitamins

Vitamin C

Poppy seed has more Vitamin C than almond - poppy seed has 1mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Almonds and poppy seeds contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 13 times more Vitamin E than poppy seed - almond has 25.6mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.

The B Vitamins

Poppy seed has more thiamin, however, almond contains more riboflavin and niacin. Both almonds and poppy seeds contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Almonds Poppy Seeds
Thiamin 0.205 MG 0.854 MG
Riboflavin 1.138 MG 0.1 MG
Niacin 3.618 MG 0.896 MG
Pantothenic acid 0.471 MG 0.324 MG
Vitamin B6 0.137 MG 0.247 MG
Folate 44 UG 82 UG

Minerals

calcium

Both almonds and poppy seeds are high in calcium. Poppy seed has 435% more calcium than almond - almond has 269mg of calcium per 100 grams and poppy seed has 1438mg of calcium.

iron

Both almonds and poppy seeds are high in iron. Poppy seed has 163% more iron than almond - almond has 3.7mg of iron per 100 grams and poppy seed has 9.8mg of iron.

potassium

Both almonds and poppy seeds are high in potassium. Almond is very similar to poppy seed for potassium - almond has 733mg 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 almond per 100 grams.

Almonds Poppy Seeds
alpha linoleic acid 0.003 G 0.273 G
Total 0.003 G 0.273 G

omega 6s

Comparing omega-6 fatty acids, poppy seed has more linoleic acid than almond per 100 grams.

Almonds Poppy Seeds
other omega 6 0.007 G 0.039 G
linoleic acid 12.324 G 28.295 G
Total 12.331 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: Almonds (Nuts, almonds) and Poppy Seeds (Spices, poppy seed) .

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FAQ

Does almonds or poppy seeds contain more calories in 100 grams?
Both almonds and poppy seeds are high in calories. Almond has a little more calories ( 10%) than poppy seed by weight - almond has 579 calories in 100g and poppy seed has 525 calories.

Does almonds or poppy seeds contain more calcium?
Both almonds and poppy seeds are high in calcium. Poppy seed has 440% more calcium than almond - almond has 269mg of calcium in 100 grams and poppy seed has 1438mg of calcium.

Does almonds or poppy seeds contain more iron?
Both almonds and poppy seeds are high in iron. Poppy seed has 160% more iron than almond - almond has 3.7mg of iron in 100 grams and poppy seed has 9.8mg of iron.

Does almonds or poppy seeds contain more potassium?
Both almonds and poppy seeds are high in potassium. Almond is very similar to poppy seed for potassium - almond has 733mg of potassium in 100 grams and poppy seed has 719mg of potassium.