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.
Detailed nutritional comparison of pumpkin 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: 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.


Image of Pumpkin Seeds src
Image of Poppy Seeds src

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 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 Pumpkin Seeds or Poppy Seeds .

Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Poppy Seeds (Spices, poppy seed) .

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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.