Poppy Seeds vs Soy: Which Is Healthier?

This article explains the key similarities and differences between poppy seeds and soy, foods from the grains and legumes food groups. Read on to learn more about the poppy seeds vs soy comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 18, 2023.

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

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


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

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

Poppy Seeds vs Soy 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 soy.

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

Poppy SeedsSoy
Energy525 kcal446 kcal
Carbs28.1 g30.2 g
Sugar2.99 g7.33 g
Fiber19.5 g9.3 g
Protein18 g36.5 g
Fat41.6 g19.9 g
Saturated Fat4.52 g2.88 g

Poppy Seeds vs Soy Calories

Comparing soy vs poppy seeds for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds and soy 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 Soy Protein

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

Soy offer around 51% more protein than poppy seeds.

Soy have 36.5 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.

Poppy Seeds vs Soy 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 soy.

The total amount of carbohydrates is around 7% higher in soy than in poppy seeds. They have 30.2 grams per 100 grams, compared to 28.1 grams in poppy seeds.


There’s less sugar in poppy seeds than in soy, 62% precisely.

One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of soy contains 2.1 grams.

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

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 soy which poppy seeds offers 2.6 grams per portion.

Poppy Seeds vs Soy Fats

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

Total fat in poppy seeds and soy:

  • Poppy Seeds: 41.6 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 36% lower in saturated fats.

Soy and poppy seeds contain 2.9 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Soy Vitamins Content

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

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, soy have a higher amount of vitamin E.

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

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

Poppy SeedsSoy
Vitamin A022 IU
Vitamin C1 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.874 mg
Vitamin B2 (Riboflavin)0.1 mg0.87 mg
Vitamin B3 (Niacin)0.896 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.793 mg
Vitamin B6 (Pyroxidine)0.247 mg0.377 mg
Vitamin B9 (Folate)82 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.85 mg
Vitamin K047 µg

Poppy Seeds vs Soy 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 soy comparison focuses on their mineral content.

Poppy Seeds is a better source of copper, fluoride, iron, potassium, and selenium than soy.

On the other hand, soy are a higher amount of calcium, magnesium, manganese, phosphorus, sodium, and zinc.

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

Poppy SeedsSoy
Calcium1440 mg277 mg
Copper1.63 mg1.66 mg
Fluoride02.2 µg
Iron9.76 mg15.7 mg
Magnesium347 mg280 mg
Manganese6.71 mg2.52 mg
Phosphorus870 mg704 mg
Potassium719 mg1800 mg
Selenium13.5 µg17.8 µg
Sodium26 mg2 mg
Zinc7.9 mg4.89 mg

The Final Word

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

Both poppy seeds and soy 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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