Sesame Seeds vs. Poppy Seeds
Nutrition comparison of Sesame 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
sesame seeds
versus
poppy seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and poppy seeds:
- Both sesame seeds and poppy seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more riboflavin, niacin and Vitamin B6, however, poppy seed contains more pantothenic acid.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Poppy Seeds (Spices, poppy seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and poppy seeds are high in calories. Sesame seed has a little more calories (8%) than poppy seed by weight - sesame seed has 565 calories per 100 grams and poppy seed has 525 calories.
For macronutrient ratios, sesame seeds is heavier in fat and similar to poppy seeds for protein and carbs. Sesame seeds has a macronutrient ratio of 11:17:72 and for poppy seeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Poppy Seeds | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 17% | 20% |
| Fat | 72% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and poppy seeds contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and poppy seed has 28.1g of carbohydrates.
dietary fiber
Both sesame seeds and poppy seeds are high in dietary fiber. Poppy seed has 39% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and poppy seed has 19.5g of dietary fiber.
sugar
Sesame seed has less sugar than poppy seed - poppy seed has 3g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and poppy seeds are high in protein. Sesame seed is very similar to sesame seed for protein - sesame seed has 17g of protein per 100 grams and poppy seed has 18g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and poppy seed has 33% less saturated fat than sesame seed - sesame seed has 6.7g 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 sesame seed - poppy seed has 1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and poppy seeds contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and poppy seed does not contain significant amounts.
Vitamin E
Poppy seed has more Vitamin E than sesame seed - poppy seed has 1.8mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more riboflavin, niacin and Vitamin B6, however, poppy seed contains more pantothenic acid. Both sesame seeds and poppy seeds contain significant amounts of thiamin and folate.
| Sesame Seeds | Poppy Seeds | |
|---|---|---|
| Thiamin | 0.803 MG | 0.854 MG |
| Riboflavin | 0.251 MG | 0.1 MG |
| Niacin | 4.581 MG | 0.896 MG |
| Pantothenic acid | 0.051 MG | 0.324 MG |
| Vitamin B6 | 0.802 MG | 0.247 MG |
| Folate | 98 UG | 82 UG |
Minerals
calcium
Both sesame seeds and poppy seeds are high in calcium. Poppy seed has 45% more calcium than sesame seed - sesame seed has 989mg of calcium per 100 grams and poppy seed has 1438mg of calcium.
iron
Both sesame seeds and poppy seeds are high in iron. Sesame seed has 51% more iron than poppy seed - sesame seed has 14.8mg of iron per 100 grams and poppy seed has 9.8mg of iron.
potassium
Both sesame seeds and poppy seeds are high in potassium. Poppy seed has 51% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and poppy seed has 719mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame seeds and poppy seeds contain significant amounts of alpha linoleic acid (ALA).
| Sesame Seeds | Poppy Seeds | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.273 G |
| Total | 0.363 G | 0.273 G |
omega 6s
Comparing omega-6 fatty acids, both sesame seeds and poppy seeds contain significant amounts of linoleic acid.
| Sesame Seeds | Poppy Seeds | |
|---|---|---|
| linoleic acid | 20.654 G | 28.295 G |
| other omega 6 | ~ | 0.039 G |
| Total | 20.654 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Poppy Seeds (Spices, poppy seed) .
Sesame Seeds g
()
|
Daily Values (%) |
Poppy Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or poppy seeds contain more calories in 100 grams?Both sesame seeds and poppy seeds are high in calories. Sesame seed has a little more calories ( 10%) than poppy seed by weight - sesame seed has 565 calories in 100g and poppy seed has 525 calories.
Does sesame seeds or poppy seeds contain more calcium?
Both sesame seeds and poppy seeds are high in calcium. Poppy seed has 50% more calcium than sesame seed - sesame seed has 989mg of calcium in 100 grams and poppy seed has 1438mg of calcium.
Does sesame seeds or poppy seeds contain more iron?
Both sesame seeds and poppy seeds are high in iron. Sesame seed has 50% more iron than poppy seed - sesame seed has 14.8mg of iron in 100 grams and poppy seed has 9.8mg of iron.
Does sesame seeds or poppy seeds contain more potassium?
Both sesame seeds and poppy seeds are high in potassium. Poppy seed has 50% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and poppy seed has 719mg of potassium.