Flaxseeds vs. Poppy Seeds

Nutrition comparison of Flaxseeds and Poppy Seeds


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

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

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

  • Both flaxseeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has more niacin and pantothenic acid.
Detailed nutritional comparison of flaxseeds 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: Flaxseeds (Seeds, flaxseed) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Poppy Seeds src

Calories and Carbs

calories

Both flaxseeds and poppy seeds are high in calories. Flaxseed is very similar to poppy seed for calories - flaxseed has 534 calories per 100 grams and poppy seed has 525 calories.

For macronutrient ratios, flaxseeds is similar to poppy seeds for protein, carbs and fat. Flaxseeds has a macronutrient ratio of 13:20:67 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Poppy Seeds
Protein 13% 13%
Carbohydrates 20% 20%
Fat 67% 67%
Alcohol ~ ~

carbohydrates

Flaxseeds and poppy seeds contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.

dietary fiber

Both flaxseeds and poppy seeds are high in dietary fiber. Flaxseed has 40% more dietary fiber than poppy seed - flaxseed has 27.3g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.

sugar

Flaxseeds and poppy seeds contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and poppy seed has 3g of sugar.

Protein

protein

Both flaxseeds and poppy seeds are high in protein. Flaxseed is very similar to poppy seed for protein - flaxseed has 18.3g of protein per 100 grams and poppy seed has 18g of protein.

Fat

saturated fat

Flaxseeds and poppy seeds contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and poppy seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.

Vitamin E

Poppy seed has 471% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.

Vitamin K

Flaxseeds and poppy seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and poppy seed does not contain significant amounts.

The B Vitamins

Flaxseed has more niacin and pantothenic acid. Both flaxseeds and poppy seeds contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Flaxseeds Poppy Seeds
Thiamin 1.644 MG 0.854 MG
Riboflavin 0.161 MG 0.1 MG
Niacin 3.08 MG 0.896 MG
Pantothenic acid 0.985 MG 0.324 MG
Vitamin B6 0.473 MG 0.247 MG
Folate 87 UG 82 UG

Minerals

calcium

Both flaxseeds and poppy seeds are high in calcium. Poppy seed has 464% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and poppy seed has 1438mg of calcium.

iron

Both flaxseeds and poppy seeds are high in iron. Poppy seed has 70% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and poppy seed has 9.8mg of iron.

potassium

Both flaxseeds and poppy seeds are high in potassium. Flaxseed has 13% more potassium than poppy seed - flaxseed has 813mg of potassium per 100 grams and poppy seed has 719mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than poppy seed per 100 grams.

Flaxseeds Poppy Seeds
alpha linoleic acid 22.813 G 0.273 G
Total 22.813 G 0.273 G

omega 6s

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

Flaxseeds Poppy Seeds
other omega 6 0.052 G 0.039 G
linoleic acid 5.903 G 28.295 G
Total 5.955 G 28.334 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 Flaxseeds or Poppy Seeds .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Poppy Seeds (Spices, poppy seed) .

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FAQ

Does flaxseeds or poppy seeds contain more calories in 100 grams?
Both flaxseeds and poppy seeds are high in calories. Flaxseed is quite similar to poppy seed for calories - flaxseed has 534 calories in 100g and poppy seed has 525 calories.

Does flaxseeds or poppy seeds contain more calcium?
Both flaxseeds and poppy seeds are high in calcium. Poppy seed has 460% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and poppy seed has 1438mg of calcium.

Does flaxseeds or poppy seeds contain more iron?
Both flaxseeds and poppy seeds are high in iron. Poppy seed has 70% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and poppy seed has 9.8mg of iron.

Does flaxseeds or poppy seeds contain more potassium?
Both flaxseeds and poppy seeds are high in potassium. Flaxseed has 10% more potassium than poppy seed - flaxseed has 813mg of potassium in 100 grams and poppy seed has 719mg of potassium.