Hemp Seeds vs. Poppy Seeds

Nutrition comparison of Hemp 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 hemp seeds versus poppy seeds (100g each) below using 2020 USDA and NIH data[1].

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

  • Both hemp seeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Hemp seed has 69% less carbohydrates than poppy seed.
  • Hemp seed has more riboflavin, niacin and Vitamin B6, however, poppy seed contains more pantothenic acid.
Detailed nutritional comparison of hemp seeds 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: Hemp Seeds (Seeds, hemp seed, hulled) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.


Image of Hemp Seeds src
Image of Poppy Seeds src

Calories and Carbs

calories

Both hemp seeds and poppy seeds are high in calories. Hemp seed has a little more calories (5%) than poppy seed by weight - hemp seed has 553 calories per 100 grams and poppy seed has 525 calories.

For macronutrient ratios, hemp seeds is heavier in protein, lighter in carbs and heavier in fat compared to poppy seeds per calorie. Hemp seeds has a macronutrient ratio of 21:6:73 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Hemp Seeds Poppy Seeds
Protein 21% 13%
Carbohydrates 6% 20%
Fat 73% 67%
Alcohol ~ ~

carbohydrates

Hemp seed has 69% less carbohydrates than poppy seed - hemp seed has 8.7g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.

dietary fiber

Both hemp seeds and poppy seeds are high in dietary fiber. Poppy seed has 388% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.

sugar

Hemp seeds and poppy seeds contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and poppy seed has 3g of sugar.

Protein

protein

Both hemp seeds and poppy seeds are high in protein. Hemp seed has 75% more protein than poppy seed - hemp seed has 31.6g of protein per 100 grams and poppy seed has 18g of protein.

Fat

saturated fat

Hemp seeds and poppy seeds contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.

Vitamins

Vitamin C

Hemp seeds and poppy seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.

Vitamin A

Hemp seeds and poppy seeds contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.

Vitamin E

Hemp seeds and poppy seeds contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.

The B Vitamins

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

Hemp Seeds Poppy Seeds
Thiamin 1.275 MG 0.854 MG
Riboflavin 0.285 MG 0.1 MG
Niacin 9.2 MG 0.896 MG
Pantothenic acid ~ 0.324 MG
Vitamin B6 0.6 MG 0.247 MG
Folate 110 UG 82 UG

Minerals

calcium

Both hemp seeds and poppy seeds are high in calcium. Poppy seed has 19 times more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and poppy seed has 1438mg of calcium.

iron

Both hemp seeds and poppy seeds are high in iron. Poppy seed has 23% more iron than hemp seed - hemp seed has 8mg of iron per 100 grams and poppy seed has 9.8mg of iron.

potassium

Both hemp seeds and poppy seeds are high in potassium. Hemp seed has 67% more potassium than poppy seed - hemp seed has 1200mg of potassium per 100 grams and poppy seed has 719mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Hemp Seeds Poppy Seeds
alpha linoleic acid 10.024 G 0.273 G
Total 10.024 G 0.273 G

omega 6s

Comparing omega-6 fatty acids, both hemp seeds and poppy seeds contain significant amounts of linoleic acid.

Hemp Seeds Poppy Seeds
other omega 6 0.312 G 0.039 G
linoleic acid 27.459 G 28.295 G
Total 27.771 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 Hemp Seeds or Poppy Seeds .

Note: The specific food items compared are: Hemp Seeds (Seeds, hemp seed, hulled) and Poppy Seeds (Spices, poppy seed) .

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FAQ

Does hemp seeds or poppy seeds contain more calories in 100 grams?
Both hemp seeds and poppy seeds are high in calories. Hemp seed has a little more calories ( 10%) than poppy seed by weight - hemp seed has 553 calories in 100g and poppy seed has 525 calories.

Does hemp seeds or poppy seeds contain more calcium?
Both hemp seeds and poppy seeds are high in calcium. Poppy seed has 19 times more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and poppy seed has 1438mg of calcium.

Does hemp seeds or poppy seeds contain more iron?
Both hemp seeds and poppy seeds are high in iron. Poppy seed has 20% more iron than hemp seed - hemp seed has 8mg of iron in 100 grams and poppy seed has 9.8mg of iron.

Does hemp seeds or poppy seeds contain more potassium?
Both hemp seeds and poppy seeds are high in potassium. Hemp seed has 70% more potassium than poppy seed - hemp seed has 1200mg of potassium in 100 grams and poppy seed has 719mg of potassium.