Quinoa vs. Poppy Seeds
Nutrition comparison of Cooked Quinoa and Poppy Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and poppy seeds:
- Both quinoa and poppy seeds are high in calories and dietary fiber.
- Poppy seed has more thiamin, pantothenic acid and Vitamin B6.
- Poppy seed is an excellent source of calcium, iron, potassium and protein.
- Quinoa has signficantly less saturated fat than poppy seed.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and poppy seeds are high in calories. Poppy seed has 338% more calories than quinoa - quinoa has 120 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to poppy seeds for protein. Quinoa has a macronutrient ratio of 15:71:15 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Poppy Seeds | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 71% | 20% |
| Fat | 15% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa has 24% less carbohydrates than poppy seed - quinoa has 21.3g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both quinoa and poppy seeds are high in dietary fiber. Poppy seed has 596% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Quinoa and poppy seeds contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and poppy seed has 3g of sugar.
Protein
protein
Poppy seed is an excellent source of protein and it has 309% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Quinoa has signficantly less saturated fat than poppy seed - quinoa has 0.23g of saturated fat per 100 grams and poppy seed has 4.5g of saturated fat.
Vitamins
Vitamin C
Poppy seed has more Vitamin C than quinoa - poppy seed has 1mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and poppy seeds contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Quinoa and poppy seeds contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and poppy seed has 1.8mg of Vitamin E.
The B Vitamins
Poppy seed has more thiamin, pantothenic acid and Vitamin B6. Both quinoa and poppy seeds contain significant amounts of riboflavin, niacin and folate.
| Quinoa | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.107 MG | 0.854 MG |
| Riboflavin | 0.11 MG | 0.1 MG |
| Niacin | 0.412 MG | 0.896 MG |
| Pantothenic acid | ~ | 0.324 MG |
| Vitamin B6 | 0.123 MG | 0.247 MG |
| Folate | 42 UG | 82 UG |
Minerals
calcium
Poppy seed is an excellent source of calcium and it has 83 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Poppy seed is an excellent source of iron and it has 555% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Poppy seed is an excellent source of potassium and it has 318% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more dha than poppy seed per 100 grams.
| Quinoa | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.273 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, poppy seed has more linoleic acid than quinoa per 100 grams.
| Quinoa | Poppy Seeds | |
|---|---|---|
| linoleic acid | 0.974 G | 28.295 G |
| other omega 6 | ~ | 0.039 G |
| Total | 0.974 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: Quinoa (Quinoa, cooked) and Poppy Seeds (Spices, poppy seed) .
Cooked Quinoa g
()
|
Daily Values (%) |
Poppy Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or poppy seeds contain more calories in 100 grams?Both quinoa and poppy seeds are high in calories. Poppy seed has 340% more calories than quinoa - quinoa has 120 calories in 100g and poppy seed has 525 calories.
Does quinoa or poppy seeds have more carbohydrates?
By weight, quinoa has 20% fewer carbohydrates than poppy seed - quinoa has 21.3g of carbs for 100g and poppy seed has 28.1g of carbohydrates.
Does quinoa or poppy seeds contain more calcium?
Poppy seed is a rich source of calcium and it has 83 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does quinoa or poppy seeds contain more iron?
Poppy seed is an abundant source of iron and it has 560% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does quinoa or poppy seeds contain more potassium?
Poppy seed is a rich source of potassium and it has 320% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and poppy seed has 719mg of potassium.