• Home
  • Guides
  • Poppy Seeds vs Split Peas: Which One is Better for You?

Poppy Seeds vs Split Peas: Which One is Better for You?

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

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

Although poppy seeds and split peas 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, split peas belong to legumes food group.

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

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas 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 several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Poppy Seeds vs Split Peas 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 split peas.

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

Poppy SeedsSplit Peas
Energy525 kcal364 kcal
Carbs28.1 g61.6 g
Sugar2.99 g3.14 g
Fiber19.5 g22.2 g
Protein18 g23.1 g
Fat41.6 g3.89 g
Saturated Fat4.52 g0.408 g

Poppy Seeds vs Split Peas Calories

Comparing split peas vs poppy seeds for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds and split peas 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 Split Peas Protein

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

Split Peas offer around 22% more protein than poppy seeds.

Split Peas have 23.1 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.

Poppy Seeds vs Split Peas 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 split peas.

The total amount of carbohydrates is around 54% higher in split peas than in poppy seeds. They have 61.6 grams per 100 grams, compared to 28.1 grams in poppy seeds.


There’s less sugar in poppy seeds than in split peas, 11% precisely.

One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of split peas contains 0.9 grams.

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

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per portion, split peas are a better source of fiber than poppy seeds which offer 5.5 grams per portion.

Poppy Seeds vs Split Peas Fats

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

Total fat in poppy seeds and split peas:

  • Poppy Seeds: 41.6 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 91% lower in saturated fats.

Split Peas and poppy seeds contain 0.4 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Split Peas Vitamins Content

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

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), and vitamin K.

However, split peas have a higher amount of vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

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

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

Poppy SeedsSplit Peas
Vitamin A0149 IU
Vitamin C1 mg1.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.719 mg
Vitamin B2 (Riboflavin)0.1 mg0.244 mg
Vitamin B3 (Niacin)0.896 mg3.61 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.962 mg
Vitamin B6 (Pyroxidine)0.247 mg0.14 mg
Vitamin B9 (Folate)82 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.12 mg
Vitamin K015.9 µg

Poppy Seeds vs Split Peas 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 split peas comparison focuses on their mineral content.

Poppy Seeds is a better source of potassium than split peas.

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

Poppy Seeds and split peas contain the same amount of fluoride.

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

Poppy SeedsSplit Peas
Calcium1440 mg46 mg
Copper1.63 mg0.809 mg
Iron9.76 mg4.73 mg
Magnesium347 mg63 mg
Manganese6.71 mg1.19 mg
Phosphorus870 mg334 mg
Potassium719 mg852 mg
Selenium13.5 µg10.7 µg
Sodium26 mg5 mg
Zinc7.9 mg3.49 mg

The Final Word

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

Both poppy seeds and split peas 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.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.