Seeds · per 100 g
How Poppy seeds can broaden the nutrient profile of Sunflower seeds
See the added vitamin and mineral strengths from poppy seeds, with all values shown per 100 g.
How this food broadens the profile
Starting with 100 g of sunflower seeds, the calculation highlights Calcium, Potassium, Zinc among the main additions from 100 g of poppy seeds.
Every reviewed food is compared independently with the starting food. Nutritionally similar foods are also shown separately for context. This is not an overall health ranking or a serving recommendation.
Largest differences at a glance
These are the four largest absolute gaps in percentage points of the daily reference amount per 100 g.
Vitamin E
Sunflower seeds is higher: 234.5% vs 11.8% for Poppy seeds, a 222.7 percentage-point gap.
Manganese
Poppy seeds is higher: 291.6% vs 84.8% for Sunflower seeds, a 206.8 percentage-point gap.
Calcium
Poppy seeds is higher: 143.8% vs 7.8% for Sunflower seeds, a 136.0 percentage-point gap.
Iron
Poppy seeds is higher: 122.0% vs 65.6% for Sunflower seeds, a 56.4 percentage-point gap.
Full per-100-gram comparison
Values are the uncapped percentage of the daily reference amount for FoodMaya's current adult reference profile (male, ages 19–30) supplied by 100 g. Zero means the selected USDA record reports none; nutrients not consistently reported across this category are excluded.
| Vitamin or mineral | Sunflower seeds | Poppy seeds |
|---|---|---|
| Thiamin (B1)vitamin | 123.3% | 71.2% |
| Riboflavin (B2)vitamin | 27.3% | 7.7% |
| Niacin (B3)vitamin | 52.1% | 5.6% |
| Folatevitamin | 56.8% | 20.5% |
| Vitamin Cvitamin | 1.6% | 1.1% |
| Vitamin Evitamin | 234.5% | 11.8% |
| Calciummineral | 7.8% | 143.8% |
| Coppermineral | 200.0% | 180.8% |
| Ironmineral | 65.6% | 122.0% |
| Magnesiummineral | 81.3% | 86.8% |
| Manganesemineral | 84.8% | 291.6% |
| Phosphorusmineral | 94.3% | 124.3% |
| Potassiummineral | 19.0% | 21.2% |
| Zincmineral | 45.5% | 71.8% |
USDA records and method
Source: U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. One reviewed plain USDA record is used for each seed; comparisons use only nutrients reported for every selected seed. FoodMaya pins the reviewed FDC IDs shown above so the selected records do not change silently.
FoodMaya converts each reported nutrient to a percent of the daily reference amount per 100 g, then compares foods using only vitamins and minerals reported for every reviewed food in seeds. To find foods that broaden the profile, the calculation reduces the influence of very large amounts of any one nutrient. It then ranks each food by the pairwise Gram determinant: the squared area spanned by its transformed profile and the starting profile. A larger area reflects substantial nutrient amounts in a less redundant pattern. This page shows the highest-ranked candidate for the featured starting food.
The 100 g basis is for consistent comparison, not a suggested portion. USDA values can vary by variety, preparation, and storage. This narrow comparison omits protein, fiber, phytonutrients, bioavailability, allergies, cost, and personal medical needs; it is informational and not medical advice.