Peanuts vs Poppy Seeds: Which Is Healthier?
Peanuts 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 peanuts 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.
Peanuts (Arachis hypogaea) are a type of legume that is native to South America and is now grown in many parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Peanuts 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 peanuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Peanuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Peanuts are widely available and can be found at most grocery stores. They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving peanuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Peanuts are an excellent source of Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin E.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
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).
Peanuts 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 peanuts vs poppy seeds.
This comparison will start by comparing the caloric value of peanuts and poppy seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Energy||587 kcal||525 kcal|
|Carbs||21.26 g||28.1 g|
|Sugar||4.9 g||2.99 g|
|Fiber||8.4 g||19.5 g|
|Protein||24.35 g||18 g|
|Fat||49.66 g||41.6 g|
|Saturated Fat||7.723 g||4.52 g|
Peanuts vs Poppy Seeds Calories
Nuts and seeds are generally high in calories; the same goes for peanuts 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 poppy seeds vs peanuts for weight loss, poppy seeds are slightly lower in calories, with 147 calories per serving, compared to 164 calories per serving of peanuts.
However, both peanuts 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.
Peanuts vs Poppy Seeds Protein
Nuts and seeds, including peanuts and poppy seeds, are an important source of plant-based protein.
Peanuts offer around 26% more protein than poppy seeds.
Peanuts have 24.4 grams of protein per 100 grams (or 6.8g per serving), while poppy seeds have 18 grams of protein per 100 grams (or 5g per serving).
Peanuts 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 peanuts and poppy seeds.
The total amount of carbohydrates is around 24% higher in poppy seeds than in peanuts. They have 28.1 grams per 100 grams, compared to 21.3 grams in peanuts.
There’s less sugar in poppy seeds than in peanuts, 43% precisely.
One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of peanuts contains 1.4 grams.
Lastly, let’s take a look at the dietary fiber in peanuts 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 peanuts which offer 2.4 grams per portion.
Peanuts vs Poppy Seeds Fats
Like the other nuts and seeds, fats in peanuts and poppy seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in peanuts and poppy seeds:
- Peanuts: 49.7 grams per 100 grams
- Poppy Seeds: 41.6 per 100 grams
Speaking of saturated fats, poppy seeds are 42% lower in saturated fats.
Poppy Seeds and peanuts contain 4.5 grams and 7.7 grams of saturated fat per 100 grams, respectively.
Peanuts vs Poppy Seeds Vitamins Content
This section will discuss the vitamin content of peanuts and poppy seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Peanuts have a higher amount of vitamin C, and vitamin B1 (Thiamine).
However, poppy seeds have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Peanuts and poppy seeds contain the same amount of vitamin A, vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins peanuts and poppy seeds contain side by side, so you can easily compare them.
|Vitamin C||0||1 mg|
|Vitamin B1 (Thiamine)||0.152 mg||0.854 mg|
|Vitamin B2 (Riboflavin)||0.197 mg||0.1 mg|
|Vitamin B3 (Niacin)||14.355 mg||0.896 mg|
|Vitamin B5 (Pantothenic acid)||1.011 mg||0.324 mg|
|Vitamin B6 (Pyroxidine)||0.466 mg||0.247 mg|
|Vitamin B9 (Folate)||97 µg||82 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||4.93 mg||1.77 mg|
Peanuts 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 peanuts and poppy seeds comparison focuses on their mineral content.
Peanuts are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than poppy seeds.
Peanuts and poppy seeds contain the same amount of fluoride.
Check out the table below to learn how peanuts and poppy seeds compare when it comes to mineral contents.
|Calcium||58 mg||1440 mg|
|Copper||0.428 mg||1.63 mg|
|Iron||1.58 mg||9.76 mg|
|Magnesium||178 mg||347 mg|
|Manganese||1.786 mg||6.71 mg|
|Phosphorus||363 mg||870 mg|
|Potassium||634 mg||719 mg|
|Selenium||9.3 µg||13.5 µg|
|Sodium||6 mg||26 mg|
|Zinc||2.77 mg||7.9 mg|
The Final Word
Peanuts 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 peanuts 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.
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