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Coconut Meat vs Poppy Seeds: What’s The Difference?

This article explains the key similarities and differences between coconut meat and poppy seeds, foods from the nuts and seeds group. Read on to learn more about the coconut meat vs poppy seeds comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 1, 2023.

Coconut Meat 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 coconut meat 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.

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat are not an excellent source of any particular vitamin.

However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

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).

Coconut Meat 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 coconut meat vs poppy seeds.

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

Coconut MeatPoppy Seeds
Energy354 kcal525 kcal
Carbs15.2 g28.1 g
Sugar6.23 g2.99 g
Fiber9 g19.5 g
Protein3.33 g18 g
Fat33.5 g41.6 g
Saturated Fat29.7 g4.52 g

Coconut Meat vs Poppy Seeds Calories

Nuts and seeds are generally high in calories; the same goes for coconut meat 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 coconut meat vs poppy seeds for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 147 calories per serving of poppy seeds.

However, both coconut meat 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.

Coconut Meat vs Poppy Seeds Protein

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

Poppy Seeds offer around 82% more protein than coconut meat.

Poppy Seeds have 18 grams of protein per 100 grams (or 5g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).

Coconut Meat 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 coconut meat and poppy seeds.

The total amount of carbohydrates is around 46% higher in poppy seeds than in coconut meat. They have 28.1 grams per 100 grams, compared to 15.2 grams in coconut meat.

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There’s less sugar in poppy seeds than in coconut meat, 53% precisely.

One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

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

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

With 5.5 grams of fiber per portion, poppy seeds are a better source of fiber than coconut meat which offer 2.5 grams per portion.

Coconut Meat vs Poppy Seeds Fats

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

Total fat in coconut meat and poppy seeds:

  • Coconut Meat: 33.5 grams per 100 grams
  • Poppy Seeds: 41.6 per 100 grams

Speaking of saturated fats, poppy seeds are 85% lower in saturated fats.

Poppy Seeds and coconut meat contain 4.5 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Coconut Meat vs Poppy Seeds Vitamins Content

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

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

Coconut Meat have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, poppy seeds have a higher amount of vitamin C, and vitamin K.

Coconut Meat and poppy seeds contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).

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

Coconut MeatPoppy Seeds
Vitamin A00
Vitamin C3.3 mg1 mg
Vitamin D00
Vitamin B1 (Thiamine)0.066 mg0.854 mg
Vitamin B2 (Riboflavin)0.02 mg0.1 mg
Vitamin B3 (Niacin)0.54 mg0.896 mg
Vitamin B5 (Pantothenic acid)0.3 mg0.324 mg
Vitamin B6 (Pyroxidine)0.054 mg0.247 mg
Vitamin B9 (Folate)26 µg82 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.24 mg1.77 mg
Vitamin K0.2 µg0

Coconut Meat 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 coconut meat and poppy seeds comparison focuses on their mineral content.

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

Coconut Meat and poppy seeds contain the same amount of fluoride.

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

Coconut MeatPoppy Seeds
Calcium14 mg1440 mg
Copper0.435 mg1.63 mg
Fluoride00
Iron2.43 mg9.76 mg
Magnesium32 mg347 mg
Manganese1.5 mg6.71 mg
Phosphorus113 mg870 mg
Potassium356 mg719 mg
Selenium10.1 µg13.5 µg
Sodium20 mg26 mg
Zinc1.1 mg7.9 mg

The Final Word

Coconut Meat 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 coconut meat 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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