Pistachios vs Poppy Seeds: Which Is Healthier?

Pistachios 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 pistachios 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.

Pistachios

Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor and are often used in sweet and savory dishes.

Pistachios 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 pistachios 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. Pistachios are also available in various forms, including whole, chopped, and ground into flour.

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

Pistachios are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

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

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).

Pistachios 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 pistachios vs poppy seeds.

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

Pistachios vs Poppy Seeds Calories

Nuts and seeds are generally high in calories; the same goes for pistachios 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 pistachios for weight loss, poppy seeds are slightly lower in calories, with 147 calories per serving, compared to 157 calories per serving of pistachios.

However, both pistachios 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.

Pistachios vs Poppy Seeds Protein

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

Pistachios offer around 12% more protein than poppy seeds.

Pistachios have 20.2 grams of protein per 100 grams (or 5.7g per serving), while poppy seeds have 18 grams of protein per 100 grams (or 5g per serving).

Pistachios 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 pistachios and poppy seeds.

The total amount of carbohydrates is around 3% higher in poppy seeds than in pistachios. They have 28.1 grams per 100 grams, compared to 27.2 grams in pistachios.

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There’s less sugar in poppy seeds than in pistachios, 62% precisely.

One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of pistachios contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pistachios 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 pistachios which offer 3 grams per portion.

Pistachios vs Poppy Seeds Fats

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

Total fat in pistachios and poppy seeds:

• Pistachios: 45.3 grams per 100 grams
• Poppy Seeds: 41.6 per 100 grams

Speaking of saturated fats, poppy seeds are 24% lower in saturated fats.

Poppy Seeds and pistachios contain 4.5 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Pistachios vs Poppy Seeds Vitamins Content

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

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

Pistachios have a higher amount of vitamin B9 (Folate).

However, poppy seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Pistachios 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 pistachios and poppy seeds contain side by side, so you can easily compare them.

Pistachios 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 pistachios and poppy seeds comparison focuses on their mineral content.

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

On the other hand, poppy seeds have a higher amount of fluoride, and potassium.

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

The Final Word

Pistachios 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 pistachios 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.