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Poppy Seeds vs White Beans: Which Is Healthier?

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

Written by Catherine Toledo, Journalist. Updated on March 19, 2023.

Although poppy seeds and white 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, white beans belong to legumes food group.

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

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to South America.

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.

White beans 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white beans 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

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

Poppy Seeds vs White 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 white beans.

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

Poppy SeedsWhite Beans
Energy525 kcal333 kcal
Carbs28.1 g60.3 g
Sugar2.99 g2.11 g
Fiber19.5 g15.2 g
Protein18 g23.4 g
Fat41.6 g0.85 g
Saturated Fat4.52 g0.219 g

Poppy Seeds vs White Beans Calories

Comparing white beans vs poppy seeds for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 525 calories per 100 grams of poppy seeds.

However, both poppy seeds and white 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 White Beans Protein

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

White Beans offer around 23% more protein than poppy seeds.

White Beans have 23.4 grams of protein per 100 grams, while poppy seeds has 18 grams of protein per 100 grams.

Poppy Seeds vs White 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 white beans.

The total amount of carbohydrates is around 53% higher in white beans than in poppy seeds. They have 60.3 grams per 100 grams, compared to 28.1 grams in poppy seeds.

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There’s less sugar in white beans than in poppy seeds, 25% precisely.

One handful of white beans (28 grams) contains 0.6 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 white 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 white beans which poppy seeds offers 4.3 grams per portion.

Poppy Seeds vs White Beans Fats

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

Total fat in poppy seeds and white beans:

  • Poppy Seeds: 41.6 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, white beans are 96% lower in saturated fats.

White Beans and poppy seeds contain 0.2 grams and 4.5 grams of saturated fat per 100 grams, respectively.

Poppy Seeds vs White Beans Vitamins Content

This section will discuss the vitamin content of poppy seeds and white 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 B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, white beans have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin E.

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

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

Poppy SeedsWhite Beans
Vitamin A00
Vitamin C1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.854 mg0.437 mg
Vitamin B2 (Riboflavin)0.1 mg0.146 mg
Vitamin B3 (Niacin)0.896 mg0.479 mg
Vitamin B5 (Pantothenic acid)0.324 mg0.732 mg
Vitamin B6 (Pyroxidine)0.247 mg0.318 mg
Vitamin B9 (Folate)82 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.77 mg0.21 mg
Vitamin K05.6 µg

Poppy Seeds vs White 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 white beans comparison focuses on their mineral content.

Poppy Seeds is a better source of fluoride, iron, and potassium than white beans.

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

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

Poppy SeedsWhite Beans
Calcium1440 mg240 mg
Copper1.63 mg0.984 mg
Fluoride02.2 µg
Iron9.76 mg10.4 mg
Magnesium347 mg190 mg
Manganese6.71 mg1.8 mg
Phosphorus870 mg301 mg
Potassium719 mg1800 mg
Selenium13.5 µg12.8 µg
Sodium26 mg16 mg
Zinc7.9 mg3.67 mg

The Final Word

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

Both poppy seeds and white 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.

Sources

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