Poppy Seeds vs Vigna Mungo Beans: Difference & Similarities
Although poppy seeds and vigna mungo beans 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, vigna mungo beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares poppy seeds and vigna mungo beans, 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 vigna mungo beans compare specifically.
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).
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Poppy Seeds vs Vigna Mungo Beans 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 vigna mungo beans.
This comparison will start by comparing the caloric value of poppy seeds and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Poppy Seeds||Vigna Mungo Beans|
|Energy||525 kcal||341 kcal|
|Carbs||28.1 g||59 g|
|Sugar||2.99 g||6.6 g|
|Fiber||19.5 g||18.3 g|
|Protein||18 g||25.2 g|
|Fat||41.6 g||1.64 g|
|Saturated Fat||4.52 g||0.114 g|
Poppy Seeds vs Vigna Mungo Beans Calories
Comparing vigna mungo beans vs poppy seeds for weight loss, vigna mungo beans are slightly lower in calories, with 341 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.
However, both poppy seeds and vigna mungo beans 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 Vigna Mungo Beans Protein
Legumes and most legume products, including poppy seeds and vigna mungo beans, are important sources of plant-based protein.
Vigna Mungo Beans offer around 29% more protein than poppy seeds.
Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.
Poppy Seeds vs Vigna Mungo Beans 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 vigna mungo beans.
The total amount of carbohydrates is around 52% higher in vigna mungo beans than in poppy seeds. They have 59 grams per 100 grams, compared to 28.1 grams in poppy seeds.
There’s less sugar in poppy seeds than in vigna mungo beans, 56% precisely.
One handful of poppy seeds (28 grams) contains 0.8 grams of sugar, while the same amount of vigna mungo beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in poppy seeds and vigna mungo beans.
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 vigna mungo beans which poppy seeds offers 5.1 grams per portion.
Poppy Seeds vs Vigna Mungo Beans Fats
Fats in poppy seeds and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in poppy seeds and vigna mungo beans:
- Poppy Seeds: 41.6 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 98% lower in saturated fats.
Vigna Mungo Beans and poppy seeds contain 0.1 grams and 4.5 grams of saturated fat per 100 grams, respectively.
Poppy Seeds vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of poppy seeds and vigna mungo beans.
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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, vigna mungo beans have a higher amount of vitamin C, vitamin B1 (Thiamine), and vitamin E.
Poppy Seeds and vigna mungo beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins poppy seeds and vigna mungo beans contain side by side, so you can easily compare them.
|Poppy Seeds||Vigna Mungo Beans|
|Vitamin A||0||23 IU|
|Vitamin C||1 mg||0|
|Vitamin B1 (Thiamine)||0.854 mg||0.273 mg|
|Vitamin B2 (Riboflavin)||0.1 mg||0.254 mg|
|Vitamin B3 (Niacin)||0.896 mg||1.45 mg|
|Vitamin B5 (Pantothenic acid)||0.324 mg||0.906 mg|
|Vitamin B6 (Pyroxidine)||0.247 mg||0.281 mg|
|Vitamin B9 (Folate)||82 µg||216 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||1.77 mg||0.51 mg|
|Vitamin K||0||9 µg|
Poppy Seeds vs Vigna Mungo Beans 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 vigna mungo beans comparison focuses on their mineral content.
Poppy Seeds is a better source of fluoride, potassium, and sodium than vigna mungo beans.
On the other hand, vigna mungo beans are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how poppy seeds and vigna mungo beans compare when it comes to mineral content.
|Poppy Seeds||Vigna Mungo Beans|
|Calcium||1440 mg||138 mg|
|Copper||1.63 mg||0.981 mg|
|Iron||9.76 mg||7.57 mg|
|Magnesium||347 mg||267 mg|
|Manganese||6.71 mg||1.53 mg|
|Phosphorus||870 mg||379 mg|
|Potassium||719 mg||983 mg|
|Selenium||13.5 µg||8.2 µg|
|Sodium||26 mg||38 mg|
|Zinc||7.9 mg||3.35 mg|
The Final Word
Poppy Seeds and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both poppy seeds and vigna mungo beans 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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- We cite relevant studies and trusted sources.
- It's regularly updated.
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