Poppy Seeds vs Full-Fat Soy Flour: How Do They Compare?
Although poppy seeds and full-fat soy flour 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, full-fat soy flour belong to legumes food group.
That’s why we decided to create an in-depth article that compares poppy seeds and full-fat soy flour, 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 full-fat soy flour 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).
Full-Fat Soy Flour
Full-fat soy flour is a type of flour made from ground, dehulled soybeans.
It is high in protein and fiber and is a good source of several important nutrients, including potassium, iron, and B vitamins.
Full-fat soy flour has a nutty, slightly sweet flavor and can be used in a variety of vegan and vegetarian dishes, including breads, cookies, and other baked goods.
It can also be used as a protein supplement in smoothies and other plant-based drinks.
In addition to being a nutritious food, full-fat soy flour has been shown to have a number of potential health benefits.
It is a good source of antioxidants, and has been linked to lower levels of cholesterol and improved blood sugar control.
Full-Fat Soy Flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin K.
It also contains a good amount of Vitamin E and some Vitamin A.
Poppy Seeds vs Full-Fat Soy Flour 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 full-fat soy flour.
This comparison will start by comparing the caloric value of poppy seeds and full-fat soy flour and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Poppy Seeds||Full-Fat Soy Flour|
|Energy||525 kcal||434 kcal|
|Carbs||28.1 g||31.9 g|
|Sugar||2.99 g||7.5 g|
|Fiber||19.5 g||9.6 g|
|Protein||18 g||37.8 g|
|Fat||41.6 g||20.6 g|
|Saturated Fat||4.52 g||2.99 g|
Poppy Seeds vs Full-Fat Soy Flour Calories
Comparing full-fat soy flour vs poppy seeds for weight loss, full-fat soy flour is slightly lower in calories, with 434 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.
However, both poppy seeds and full-fat soy flour 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 Full-Fat Soy Flour Protein
Legumes and most legume products, including poppy seeds and full-fat soy flour, are important sources of plant-based protein.
Full-Fat Soy Flour offers around 52% more protein than poppy seeds.
Full-Fat Soy Flour has 37.8 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.
Poppy Seeds vs Full-Fat Soy Flour 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 full-fat soy flour.
The total amount of carbohydrates is around 12% higher in full-fat soy flour than in poppy seeds. It have 31.9 grams per 100 grams, compared to 28.1 grams in poppy seeds.
There’s less sugar in poppy seeds than in full-fat soy flour, 62% precisely.
One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of full-fat soy flour contains 2.1 grams.
Lastly, let’s take a look at the dietary fiber in poppy seeds and full-fat soy flour.
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 full-fat soy flour which poppy seeds offers 2.7 grams per portion.
Poppy Seeds vs Full-Fat Soy Flour Fats
Fats in poppy seeds and full-fat soy flour are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in poppy seeds and full-fat soy flour:
- Poppy Seeds: 41.6 grams per 100 grams
- Full-Fat Soy Flour: 20.6 per 100 grams
Speaking of saturated fats, full-fat soy flour is 33% lower in saturated fats.
Full-Fat Soy Flour and poppy seeds contain 3 grams and 4.5 grams of saturated fat per 100 grams, respectively.
Poppy Seeds vs Full-Fat Soy Flour Vitamins Content
This section will discuss the vitamin content of poppy seeds and full-fat soy flour.
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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, full-fat soy flour has a higher amount of vitamin C, and vitamin B1 (Thiamine).
Poppy Seeds and full-fat soy flour contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins poppy seeds and full-fat soy flour contain side by side, so you can easily compare them.
|Poppy Seeds||Full-Fat Soy Flour|
|Vitamin A||0||120 IU|
|Vitamin C||1 mg||0|
|Vitamin B1 (Thiamine)||0.854 mg||0.581 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||1.16 mg|
|Vitamin B3 (Niacin)||0.896 mg||4.32 mg|
|Vitamin B5 (Pantothenic acid)||0.324 mg||1.59 mg|
|Vitamin B6 (Pyroxidine)||0.247 mg||0.461 mg|
|Vitamin B9 (Folate)||82 µg||345 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.77 mg||1.95 mg|
|Vitamin K||0||70 µg|
Poppy Seeds vs Full-Fat Soy Flour 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 full-fat soy flour comparison focuses on their mineral content.
Poppy Seeds is a better source of copper, fluoride, magnesium, and potassium than full-fat soy flour.
On the other hand, full-fat soy flour is a higher amount of calcium, iron, manganese, phosphorus, selenium, sodium, and zinc.
Check out the table below to learn how poppy seeds and full-fat soy flour compare when it comes to mineral content.
|Poppy Seeds||Full-Fat Soy Flour|
|Calcium||1440 mg||206 mg|
|Copper||1.63 mg||2.92 mg|
|Iron||9.76 mg||6.37 mg|
|Magnesium||347 mg||429 mg|
|Manganese||6.71 mg||2.28 mg|
|Phosphorus||870 mg||494 mg|
|Potassium||719 mg||2520 mg|
|Selenium||13.5 µg||7.5 µg|
|Sodium||26 mg||13 mg|
|Zinc||7.9 mg||3.92 mg|
The Final Word
Poppy Seeds and full-fat soy flour are highly nutritious and a great addition to a plant-based diet.
Both poppy seeds and full-fat soy flour 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
Full-Fat Soy Flour 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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