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Poppy Seeds vs Pink or Red Lentils: What’s The Difference?

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

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 19, 2023.

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

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

Pink or Red Lentils

Pink or red lentils (Lens culinaris) are a type of legume native to Southwest Asia.

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

Pink and red lentils 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 lentil soup, curry, and all types of salads.

In addition to being a nutritious food, pink and red lentils 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.

Pink or Red Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B9 (Folate), and Vitamin K.

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

Poppy Seeds vs Pink or Red 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 pink or red lentils.

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

Poppy SeedsPink or Red Lentils
Energy525 kcal358 kcal
Carbs28.1 g63.1 g
Sugar2.99 g7.5 g
Fiber19.5 g10.8 g
Protein18 g23.9 g
Fat41.6 g2.17 g
Saturated Fat4.52 g0.379 g

Poppy Seeds vs Pink or Red Lentils Calories

Comparing pink or red lentils vs poppy seeds for weight loss, pink or red lentils are slightly lower in calories, with 358 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds and pink or red 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 Pink or Red Lentils Protein

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

Pink or Red Lentils offer around 25% more protein than poppy seeds.

Pink or Red Lentils have 23.9 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.

Poppy Seeds vs Pink or Red 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 pink or red lentils.

The total amount of carbohydrates is around 55% higher in pink or red lentils than in poppy seeds. They have 63.1 grams per 100 grams, compared to 28.1 grams in poppy seeds.

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There’s less sugar in poppy seeds than in pink or red lentils, 62% precisely.

One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of pink or red lentils contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in poppy seeds and pink or red 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 pink or red lentils which poppy seeds offers 3 grams per portion.

Poppy Seeds vs Pink or Red Lentils Fats

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

Total fat in poppy seeds and pink or red lentils:

  • Poppy Seeds: 41.6 grams per 100 grams
  • Pink or Red Lentils: 2.2 per 100 grams

Speaking of saturated fats, pink or red lentils are 91% lower in saturated fats.

Pink or Red Lentils and poppy seeds contain 0.4 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Pink or Red Lentils Vitamins Content

This section will discuss the vitamin content of poppy seeds and pink or red 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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, pink or red lentils have a higher amount of vitamin B1 (Thiamine).

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

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

Poppy SeedsPink or Red Lentils
Vitamin A058 IU
Vitamin C1 mg1.7 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.51 mg
Vitamin B2 (Riboflavin)0.1 mg0.106 mg
Vitamin B3 (Niacin)0.896 mg1.5 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.348 mg
Vitamin B6 (Pyroxidine)0.247 mg0.403 mg
Vitamin B9 (Folate)82 µg204 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg1.95 mg
Vitamin K070 µg

Poppy Seeds vs Pink or Red 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 pink or red lentils comparison focuses on their mineral content.

Poppy Seeds is a better source of fluoride than pink or red lentils.

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

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

Poppy SeedsPink or Red Lentils
Calcium1440 mg48 mg
Copper1.63 mg1.3 mg
Fluoride02.2 µg
Iron9.76 mg7.39 mg
Magnesium347 mg59 mg
Manganese6.71 mg1.72 mg
Phosphorus870 mg294 mg
Potassium719 mg668 mg
Selenium13.5 µg0
Sodium26 mg7 mg
Zinc7.9 mg3.6 mg

The Final Word

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

Both poppy seeds and pink or red 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.

Sources

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