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Poppy Seeds vs Lentils: How Are They Different?

This article explains the key similarities and differences between poppy seeds and lentils, foods from the grains and legumes food groups. Read on to learn more about the poppy seeds vs lentils comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 18, 2023.

Although poppy seeds and lentils 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, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares poppy seeds and lentils, 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 lentils compare specifically.

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 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).


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils 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, and Vitamin K.

Poppy Seeds vs Lentils 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 lentils.

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

Poppy SeedsLentils
Energy525 kcal352 kcal
Carbs28.1 g63.4 g
Sugar2.99 g2.03 g
Fiber19.5 g10.7 g
Protein18 g24.6 g
Fat41.6 g1.06 g
Saturated Fat4.52 g0.154 g

Poppy Seeds vs Lentils Calories

Comparing lentils vs poppy seeds for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds and lentils 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 Lentils Protein

Legumes and most legume products, including poppy seeds and lentils, are important sources of plant-based protein.

Lentils offer around 27% more protein than poppy seeds.

Lentils have 24.6 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.

Poppy Seeds vs Lentils 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 lentils.

The total amount of carbohydrates is around 56% higher in lentils than in poppy seeds. They have 63.4 grams per 100 grams, compared to 28.1 grams in poppy seeds.


There’s less sugar in lentils than in poppy seeds, 25% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of poppy seeds contains 0.8 grams.

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

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 lentils which poppy seeds offers 3 grams per portion.

Poppy Seeds vs Lentils Fats

Fats in poppy seeds and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in poppy seeds and lentils:

  • Poppy Seeds: 41.6 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 96% lower in saturated fats.

Lentils and poppy seeds contain 0.2 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Lentils Vitamins Content

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

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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lentils have a higher amount of vitamin E.

Poppy Seeds and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Poppy SeedsLentils
Vitamin A039 IU
Vitamin C1 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.873 mg
Vitamin B2 (Riboflavin)0.1 mg0.211 mg
Vitamin B3 (Niacin)0.896 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.324 mg2.14 mg
Vitamin B6 (Pyroxidine)0.247 mg0.54 mg
Vitamin B9 (Folate)82 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.49 mg
Vitamin K05 µg

Poppy Seeds vs Lentils 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 lentils comparison focuses on their mineral content.

On the other hand, lentils are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.

Poppy Seeds and lentils contain the same amount of fluoride.

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

Poppy SeedsLentils
Calcium1440 mg35 mg
Copper1.63 mg0.754 mg
Iron9.76 mg6.51 mg
Magnesium347 mg47 mg
Manganese6.71 mg1.39 mg
Phosphorus870 mg281 mg
Potassium719 mg677 mg
Selenium13.5 µg0.1 µg
Sodium26 mg6 mg
Zinc7.9 mg3.27 mg

The Final Word

Poppy Seeds and lentils are highly nutritious and a great addition to a plant-based diet.

Both poppy seeds and lentils 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.


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