Pumpkin Seeds vs. Poppy Seeds
Nutrition comparison of Pumpkin 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
pumpkin seeds
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and poppy seeds:
- Both pumpkin seeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Poppy seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and poppy seeds are high in calories. Poppy seed has 18% more calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, pumpkin seeds is much heavier in carbs, much lighter in fat and similar to poppy seeds for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Poppy Seeds | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 46% | 20% |
| Fat | 38% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and poppy seed has 48% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both pumpkin seeds and poppy seeds are high in dietary fiber. Poppy seed has a little more dietary fiber (6%) than pumpkin seed by weight - pumpkin seed has 18.4g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Pumpkin seed has less sugar than poppy seed - poppy seed has 3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and poppy seeds are high in protein. Pumpkin seed is very similar to poppy seed for protein - pumpkin seed has 18.6g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Pumpkin seeds and poppy seeds contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and poppy seeds contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and poppy seed has 1mg of Vitamin C.
Vitamin A
Pumpkin seeds and poppy seeds contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Poppy seed has more Vitamin E than pumpkin seed - poppy seed has 1.8mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Poppy seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and poppy seeds contain significant amounts of riboflavin.
| Pumpkin Seeds | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.034 MG | 0.854 MG |
| Riboflavin | 0.052 MG | 0.1 MG |
| Niacin | 0.286 MG | 0.896 MG |
| Pantothenic acid | 0.056 MG | 0.324 MG |
| Vitamin B6 | 0.037 MG | 0.247 MG |
| Folate | 9 UG | 82 UG |
Minerals
calcium
Both pumpkin seeds and poppy seeds are high in calcium. Poppy seed has 25 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both pumpkin seeds and poppy seeds are high in iron. Poppy seed has 195% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both pumpkin seeds and poppy seeds are high in potassium. Pumpkin seed has 28% more potassium than poppy seed - pumpkin seed has 919mg 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 pumpkin seed per 100 grams.
| Pumpkin Seeds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.273 G |
| Total | 0.077 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than pumpkin seed per 100 grams.
| Pumpkin Seeds | Poppy Seeds | |
|---|---|---|
| linoleic acid | 8.759 G | 28.295 G |
| other omega 6 | ~ | 0.039 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Poppy Seeds (Spices, poppy seed) .
Pumpkin Seeds 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% |
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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% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pumpkin seeds or poppy seeds contain more calories in 100 grams?Both pumpkin seeds and poppy seeds are high in calories. Poppy seed has 20% more calories than pumpkin seed - pumpkin seed has 446 calories in 100g and poppy seed has 525 calories.
Does pumpkin seeds or poppy seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and poppy seed has 50% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and poppy seed has 28.1g of carbohydrates.
Does pumpkin seeds or poppy seeds contain more calcium?
Both pumpkin seeds and poppy seeds are high in calcium. Poppy seed has 25 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does pumpkin seeds or poppy seeds contain more iron?
Both pumpkin seeds and poppy seeds are high in iron. Poppy seed has 200% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does pumpkin seeds or poppy seeds contain more potassium?
Both pumpkin seeds and poppy seeds are high in potassium. Pumpkin seed has 30% more potassium than poppy seed - pumpkin seed has 919mg of potassium in 100 grams and poppy seed has 719mg of potassium.