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Poppy Seeds vs Walnuts: Difference & Similarities

This article explains the key similarities and differences between poppy seeds and walnuts, foods from the nuts and seeds group. Read on to learn more about the poppy seeds vs walnuts comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 5, 2023.

Poppy Seeds and walnuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on poppy seeds and walnuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

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 are an excellent source of Vitamin B1 (Thiamine).

They also contain 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).

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts 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 walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

Poppy Seeds vs Walnuts 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 walnuts.

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

Poppy SeedsWalnuts
Energy525 kcal654 kcal
Carbs28.1 g13.7 g
Sugar2.99 g2.61 g
Fiber19.5 g6.7 g
Protein18 g15.2 g
Fat41.6 g65.2 g
Saturated Fat4.52 g6.13 g

Poppy Seeds vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for poppy seeds and walnuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing poppy seeds vs walnuts for weight loss, poppy seeds are slightly lower in calories, with 147 calories per serving, compared to 183 calories per serving of walnuts.

However, both poppy seeds and walnuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Poppy Seeds vs Walnuts Protein

Nuts and seeds, including poppy seeds and walnuts, are an important source of plant-based protein.

Poppy Seeds offer around 14% more protein than walnuts.

Poppy Seeds have 18 grams of protein per 100 grams (or 5g per serving), while walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving).

Poppy Seeds vs Walnuts 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 walnuts.

The total amount of carbohydrates is around 51% higher in poppy seeds than in walnuts. They have 28.1 grams per 100 grams, compared to 13.7 grams in walnuts.

There’s less sugar in walnuts than in poppy seeds, 13% precisely.

One handful of walnuts (28 grams) contains 0.7 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 walnuts.

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 are a better source of fiber than walnuts which offer 1.9 grams per portion.

Poppy Seeds vs Walnuts Fats

Like the other nuts and seeds, fats in poppy seeds and walnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in poppy seeds and walnuts:

  • Poppy Seeds: 41.6 grams per 100 grams
  • Walnuts: 65.2 per 100 grams

Speaking of saturated fats, poppy seeds are 26% lower in saturated fats.

Poppy Seeds and walnuts contain 4.5 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs Walnuts Vitamins Content

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

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Poppy Seeds have a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

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

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

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

Poppy SeedsWalnuts
Vitamin A020 IU
Vitamin C1 mg1.3 mg
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.341 mg
Vitamin B2 (Riboflavin)0.1 mg0.15 mg
Vitamin B3 (Niacin)0.896 mg1.12 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.57 mg
Vitamin B6 (Pyroxidine)0.247 mg0.537 mg
Vitamin B9 (Folate)82 µg98 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.7 mg
Vitamin K02.7 µg

Poppy Seeds vs Walnuts 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 walnuts comparison focuses on their mineral content.

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

Poppy Seeds and walnuts contain the same amount of fluoride.

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

Poppy SeedsWalnuts
Calcium1440 mg98 mg
Copper1.63 mg1.59 mg
Fluoride00
Iron9.76 mg2.91 mg
Magnesium347 mg158 mg
Manganese6.71 mg3.41 mg
Phosphorus870 mg346 mg
Potassium719 mg441 mg
Selenium13.5 µg4.9 µg
Sodium26 mg2 mg
Zinc7.9 mg3.09 mg

The Final Word

Poppy Seeds and walnuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both poppy seeds and walnuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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