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Poppy Seeds vs Lupins: How Do They Compare?

This article explains the key similarities and differences between poppy seeds and lupins, foods from the grains and legumes food groups. Read on to learn more about the poppy seeds vs lupins comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 18, 2023.

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

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


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Poppy Seeds vs Lupins 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 lupins.

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

Poppy SeedsLupins
Energy525 kcal371 kcal
Carbs28.1 g40.4 g
Sugar2.99 g2.03 g
Fiber19.5 g18.9 g
Protein18 g36.2 g
Fat41.6 g9.74 g
Saturated Fat4.52 g1.16 g

Poppy Seeds vs Lupins Calories

Comparing lupins vs poppy seeds for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds and lupins 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 Lupins Protein

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

Lupins offer around 50% more protein than poppy seeds.

Lupins have 36.2 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.

Poppy Seeds vs Lupins 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 lupins.

The total amount of carbohydrates is around 30% higher in lupins than in poppy seeds. They have 40.4 grams per 100 grams, compared to 28.1 grams in poppy seeds.


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

One handful of lupins (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 lupins.

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 lupins which poppy seeds offers 5.3 grams per portion.

Poppy Seeds vs Lupins Fats

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

Total fat in poppy seeds and lupins:

  • Poppy Seeds: 41.6 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 73% lower in saturated fats.

Lupins and poppy seeds contain 1.2 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Lupins Vitamins Content

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

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

However, lupins have a higher amount of vitamin B1 (Thiamine), and vitamin E.

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

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

Poppy SeedsLupins
Vitamin A00
Vitamin C1 mg4.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.64 mg
Vitamin B2 (Riboflavin)0.1 mg0.22 mg
Vitamin B3 (Niacin)0.896 mg2.19 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.75 mg
Vitamin B6 (Pyroxidine)0.247 mg0.357 mg
Vitamin B9 (Folate)82 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.49 mg
Vitamin K05 µg

Poppy Seeds vs Lupins 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 lupins comparison focuses on their mineral content.

Poppy Seeds is a better source of potassium than lupins.

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

Poppy Seeds and lupins contain the same amount of fluoride.

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

Poppy SeedsLupins
Calcium1440 mg176 mg
Copper1.63 mg1.02 mg
Iron9.76 mg4.36 mg
Magnesium347 mg198 mg
Manganese6.71 mg2.38 mg
Phosphorus870 mg440 mg
Potassium719 mg1010 mg
Selenium13.5 µg8.2 µg
Sodium26 mg15 mg
Zinc7.9 mg4.75 mg

The Final Word

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

Both poppy seeds and lupins 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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