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Chia Seeds vs Poppy Seeds: Which Is Healthier?

This article explains the key similarities and differences between chia seeds and poppy seeds, foods from the nuts and seeds group. Read on to learn more about the chia seeds vs poppy seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 3, 2023.

Chia Seeds and poppy seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on chia seeds and poppy seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Poppy Seeds

Poppy seeds (Papaver somniferum) are the tiny, black seeds of the poppy plant, native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Poppy seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate poppy seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving poppy seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Poppy Seeds are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Chia Seeds vs Poppy Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs poppy seeds.

This comparison will start by comparing the caloric value of chia seeds and poppy seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Chia SeedsPoppy Seeds
Energy486 kcal525 kcal
Carbs42.1 g28.1 g
Sugar2.99 g
Fiber34.4 g19.5 g
Protein16.5 g18 g
Fat30.7 g41.6 g
Saturated Fat3.33 g4.52 g

Chia Seeds vs Poppy Seeds Calories

Nuts and seeds are generally high in calories; the same goes for chia seeds and poppy seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chia seeds vs poppy seeds for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 147 calories per serving of poppy seeds.

However, both chia seeds and poppy seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Chia Seeds vs Poppy Seeds Protein

Nuts and seeds, including chia seeds and poppy seeds, are an important source of plant-based protein.

Poppy Seeds offer around 8% more protein than chia seeds.

Poppy Seeds have 18 grams of protein per 100 grams (or 5g per serving), while chia seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving).

Chia Seeds vs Poppy Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and poppy seeds.

The total amount of carbohydrates is around 33% higher in chia seeds than in poppy seeds. They have 42.1 grams per 100 grams, compared to 28.1 grams in poppy seeds.

There’s less sugar in chia seeds than in poppy seeds, 100% precisely.

One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of poppy seeds contains 0.8 grams.

Lastly, let’s take a look at the dietary fiber in chia seeds and poppy seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than poppy seeds which offer 5.5 grams per portion.

Chia Seeds vs Poppy Seeds Fats

Like the other nuts and seeds, fats in chia seeds and poppy seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in chia seeds and poppy seeds:

  • Chia Seeds: 30.7 grams per 100 grams
  • Poppy Seeds: 41.6 per 100 grams

Speaking of saturated fats, chia seeds are 27% lower in saturated fats.

Chia Seeds and poppy seeds contain 3.3 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Poppy Seeds Vitamins Content

This section will discuss the vitamin content of chia seeds and poppy seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chia Seeds have a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, poppy seeds have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), and vitamin B3 (Niacin).

Chia Seeds and poppy seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins chia seeds and poppy seeds contain side by side, so you can easily compare them.

Chia SeedsPoppy Seeds
Vitamin A54 IU0
Vitamin C1.6 mg1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.62 mg0.854 mg
Vitamin B2 (Riboflavin)0.17 mg0.1 mg
Vitamin B3 (Niacin)8.83 mg0.896 mg
Vitamin B5 (Pantothenic acid)00.324 mg
Vitamin B6 (Pyroxidine)00.247 mg
Vitamin B9 (Folate)49 µg82 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.5 mg1.77 mg
Vitamin K00

Chia Seeds vs Poppy Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and poppy seeds comparison focuses on their mineral content.

Chia Seeds are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than poppy seeds.

On the other hand, poppy seeds have a higher amount of selenium.

Chia Seeds and poppy seeds contain the same amount of fluoride.

Check out the table below to learn how chia seeds and poppy seeds compare when it comes to mineral contents.

Chia SeedsPoppy Seeds
Calcium631 mg1440 mg
Copper0.924 mg1.63 mg
Fluoride00
Iron7.72 mg9.76 mg
Magnesium335 mg347 mg
Manganese2.72 mg6.71 mg
Phosphorus860 mg870 mg
Potassium407 mg719 mg
Selenium55.2 µg13.5 µg
Sodium16 mg26 mg
Zinc4.58 mg7.9 mg

The Final Word

Chia Seeds and poppy seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both chia seeds and poppy seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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