Poppy Seeds vs Chickpeas: How Do They Compare?
Although poppy seeds and chickpeas belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While poppy seeds belong to the nuts and seeds group, chickpeas belong to legumes food group.
That’s why we decided to create an in-depth article that compares poppy seeds and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how poppy seeds and chickpeas compare specifically.
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 is an excellent source of Vitamin B1 (Thiamine).
It also contains 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).
Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.
Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.
Chickpea pasta is also available.
In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.
They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.
Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.
Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.
Poppy Seeds vs Chickpeas Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing poppy seeds vs chickpeas.
This comparison will start by comparing the caloric value of poppy seeds and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||525 kcal||378 kcal|
|Carbs||28.1 g||63 g|
|Sugar||2.99 g||10.7 g|
|Fiber||19.5 g||12.2 g|
|Protein||18 g||20.5 g|
|Fat||41.6 g||6.04 g|
|Saturated Fat||4.52 g||0.603 g|
Poppy Seeds vs Chickpeas Calories
Comparing chickpeas vs poppy seeds for weight loss, chickpeas are slightly lower in calories, with 378 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.
However, both poppy seeds and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Poppy Seeds vs Chickpeas Protein
Legumes and most legume products, including poppy seeds and chickpeas, are important sources of plant-based protein.
Chickpeas offer around 12% more protein than poppy seeds.
Chickpeas have 20.5 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.
Poppy Seeds vs Chickpeas 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 poppy seeds and chickpeas.
The total amount of carbohydrates is around 55% higher in chickpeas than in poppy seeds. They have 63 grams per 100 grams, compared to 28.1 grams in poppy seeds.
There’s less sugar in poppy seeds than in chickpeas, 73% precisely.
One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of chickpeas contains 3 grams.
Lastly, let’s take a look at the dietary fiber in poppy seeds and chickpeas.
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 is a better source of fiber than chickpeas which poppy seeds offers 3.4 grams per portion.
Poppy Seeds vs Chickpeas Fats
Fats in poppy seeds and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in poppy seeds and chickpeas:
- Poppy Seeds: 41.6 grams per 100 grams
- Chickpeas: 6 per 100 grams
Speaking of saturated fats, chickpeas are 87% lower in saturated fats.
Chickpeas and poppy seeds contain 0.6 grams and 4.5 grams of saturated fat per 100 grams, respectively.
Poppy Seeds vs Chickpeas Vitamins Content
This section will discuss the vitamin content of poppy seeds and chickpeas.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Poppy Seeds has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, chickpeas have a higher amount of vitamin B1 (Thiamine), and vitamin E.
Poppy Seeds and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins poppy seeds and chickpeas contain side by side, so you can easily compare them.
|Vitamin A||0||67 IU|
|Vitamin C||1 mg||4 mg|
|Vitamin B1 (Thiamine)||0.854 mg||0.477 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.212 mg|
|Vitamin B3 (Niacin)||0.896 mg||1.54 mg|
|Vitamin B5 (Pantothenic acid)||0.324 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.247 mg||0.535 mg|
|Vitamin B9 (Folate)||82 µg||557 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.77 mg||0.82 mg|
|Vitamin K||0||9 µg|
Poppy Seeds vs Chickpeas 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 poppy seeds and chickpeas comparison focuses on their mineral content.
Poppy Seeds is a better source of fluoride, and manganese than chickpeas.
On the other hand, chickpeas are a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.
Check out the table below to learn how poppy seeds and chickpeas compare when it comes to mineral content.
|Calcium||1440 mg||57 mg|
|Copper||1.63 mg||0.656 mg|
|Iron||9.76 mg||4.31 mg|
|Magnesium||347 mg||79 mg|
|Manganese||6.71 mg||21.3 mg|
|Phosphorus||870 mg||252 mg|
|Potassium||719 mg||718 mg|
|Sodium||26 mg||24 mg|
|Zinc||7.9 mg||2.76 mg|
The Final Word
Poppy Seeds and chickpeas are highly nutritious and a great addition to a plant-based diet.
Both poppy seeds and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Poppy Seeds Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Chickpeas Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
International tables of glycemic index and glycemic load values 2021: a systematic review
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
Protein And Amino Acid Requirements In Human Nutrition, WHO
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
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