Spices vs Snacks
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, poppy seed is higher in more vitamins & minerals
Calories (kcal)
Spices 525
Snacks 560
Protein (g)
Spices 18.0
Snacks 6.72
Carbs (g)
Spices 28.1
Snacks 53.5
Fat (g)
Spices 41.6
Snacks 35.4
Fiber (g)
Spices 19.5
Snacks 4.20
Quick answers
Which has more protein?
Spices, poppy seed — 18.0g vs 6.72g per 100g.
Which has fewer calories?
Spices, poppy seed — 525 vs 560 kcal per 100g.
Which is more nutrient-dense?
Spices, poppy seed scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spices | Snacks | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 525 kcal | 560 kcal | -6% |
| Macronutrients | |||
| Water | 5.95 g | 1.35 g | +341% |
| Protein | 18.0 g | 6.72 g | +168% |
| Total lipid (fat) | 41.6 g | 35.4 g | +17% |
| Carbohydrate, by difference | 28.1 g | 53.5 g | -47% |
| Fiber, total dietary | 19.5 g | 4.20 g | +364% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.52 g | 5.49 g | -18% |
| Fatty acids, total monounsaturated | 5.98 g | 14.9 g | -60% |
| Fatty acids, total trans | 0 g | 0.215 g | -100% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | 27.3 mg | -96% |
| Thiamin (Vitamin B1) | 0.854 mg | 0.158 mg | +441% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.173 mg | -42% |
| Niacin (Vitamin B3) | 0.896 mg | 5.48 mg | -84% |
| Pantothenic acid (Vitamin B5) | 0.324 mg | 0.815 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.247 mg | 0.651 mg | -62% |
| Biotin (Vitamin B7) | 82.0 ug | 58.0 ug | +41% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 8.80 mg | 12.1 mg | -27% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.77 mg | 7.72 mg | -77% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 1438 mg | 24.0 mg | +5892% |
| Iron, Fe | 9.76 mg | 1.43 mg | +583% |
| Magnesium, Mg | 347 mg | 62.0 mg | +460% |
| Phosphorus, P | 870 mg | 148 mg | +488% |
| Potassium, K | 719 mg | 1304 mg | -45% |
| Sodium, Na | 26.0 mg | 187 mg | -86% |
| Zinc, Zn | 7.90 mg | 1.51 mg | +423% |
| Copper, Cu | 1.63 mg | 0.299 mg | +444% |
| Manganese, Mn | 6.71 mg | 0.478 mg | +1303% |
| Selenium, Se | 13.5 ug | 7.80 ug | +73% |
| Other Nutrients | |||
| Energy | 2196 kj | 2341 kj | -6% |
| Ash | 6.37 g | 3.00 g | +112% |
| Total Sugars | 2.99 g | 0.340 g | +779% |
| Sucrose | 2.33 g | 0.340 g | +585% |
| Glucose | 0.370 g | 0 g | |
| Fructose | 0.290 g | 0 g | |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | — | 46.0 g | |
| Fluoride, F | — | 61.3 ug | |
| Folic acid (Vitamin B9 — synthetic) | 82.0 ug | 58.0 ug | +41% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 82.0 ug | 58.0 ug | +41% |
| Betaine | 0.900 mg | 0.200 mg | +350% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 8.30 mg | 10.5 mg | -21% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 8.82 mg | 5.11 mg | +73% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.230 mg | 0.440 mg | -48% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.150 mg | 0.220 mg | -32% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.070 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.130 mg | 0.190 mg | -32% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 22.1 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.037 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.002 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.019 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.007 g | -100% |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.077 g | 0.130 g | -41% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0.008 g | -100% |
| SFA 16:0 (Palmitic acid) | 3.58 g | 4.29 g | -17% |
| SFA 17:0 (Margaric acid) | 0 g | 0.024 g | -100% |
| SFA 18:0 (Stearic acid) | 0.782 g | 0.727 g | +8% |
| SFA 20:0 (Arachidic acid) | 0.039 g | 0.157 g | -75% |
| SFA 22:0 (Behenic acid) | 0 g | 0.073 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.052 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.039 g | 0.117 g | -67% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.117 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0.022 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.86 g | 14.6 g | -60% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.86 g | 14.5 g | -60% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.078 g | 0.239 g | -67% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.004 g | -100% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.004 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 28.6 g | 12.4 g | +130% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 28.3 g | 12.0 g | +136% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 11.8 g | |
| PUFA 18:2 CLAs | — | 0.014 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.273 g | 0.414 g | -34% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.273 g | 0.392 g | -30% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0.021 g | -100% |
| PUFA 18:3i | — | 0.001 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0.006 g | -100% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.002 g | -100% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.002 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.009 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0 g | 0.028 g | -100% |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | 0 g | 0.028 g | -100% |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.186 g | |
| Fatty acids, total trans-polyenoic | — | 0.187 g | |
| Phytosterols | — | 181 mg | |
| Stigmasterol | 7.00 mg | — | |
| Campesterol | 29.0 mg | — | |
| Beta-sitosterol | 109 mg | — | |
| Tryptophan (EAA) | 0.184 g | — | |
| Threonine (EAA) | 0.686 g | — | |
| Isoleucine (EAA, BCAA) | 0.819 g | — | |
| Leucine (EAA, BCAA) | 1.32 g | — | |
| Lysine (EAA) | 0.952 g | — | |
| Methionine (EAA) | 0.502 g | — | |
| Cystine (conditionally essential) | 0.297 g | — | |
| Phenylalanine (EAA) | 0.758 g | — | |
| Tyrosine (conditionally essential) | 0.727 g | — | |
| Valine (EAA, BCAA) | 1.10 g | — | |
| Arginine (conditionally essential) | 1.95 g | — | |
| Histidine (EAA) | 0.471 g | — | |
| Alanine | 0.839 g | — | |
| Aspartic acid | 2.37 g | — | |
| Glutamic acid | 4.30 g | — | |
| Glycine (conditionally essential) | 0.952 g | — | |
| Proline (conditionally essential) | 2.75 g | — | |
| Serine | 0.952 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.00 mg | — | |
| Choline from phosphatidylcholine | 0.600 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 7.20 mg | — | |
| Total Choline | 8.80 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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