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Seed vs Bread - In-Depth Nutrition Comparison

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Differences between Seed and Bread

  • Bread contains less Fiber, Phosphorus, Copper, Magnesium, Manganese, Calcium, Iron, Selenium, and Zinc than Seed.
  • Seed's daily need coverage for Fiber is 119% higher.
  • Bread contains 6 times less Magnesium than Seed. Seed contains 335mg of Magnesium, while Bread contains 59mg.
  • The amount of Sodium in Seed is lower.

The food types used in this comparison are Seeds, chia seeds, dried and Bread, wheat, toasted.

Infographic

Seed vs Bread infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
8
:
0
Bread
Contains more Calcium +282.4%
Contains more Iron +88.8%
Contains more Magnesium +467.8%
Contains more Phosphorus +357.4%
Contains more Potassium +82.5%
Contains less Sodium -97.3%
Contains more Zinc +211.6%
Contains more Copper +366.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Calcium +282.4%
Contains more Iron +88.8%
Contains more Magnesium +467.8%
Contains more Phosphorus +357.4%
Contains more Potassium +82.5%
Contains less Sodium -97.3%
Contains more Zinc +211.6%
Contains more Copper +366.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
6
Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin C +700%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B2 +124.7%
Contains more Folate +75.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin C +700%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B2 +124.7%
Contains more Folate +75.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Bread Opinion
Net carbs 7.72g 51.07g Bread
Protein 16.54g 12.96g Seed
Fats 30.74g 4.27g Seed
Carbs 42.12g 55.77g Bread
Calories 486kcal 313kcal Seed
Starch g g
Fructose g g
Sugar g 6.42g Seed
Fiber 34.4g 4.7g Seed
Calcium 631mg 165mg Seed
Iron 7.72mg 4.09mg Seed
Magnesium 335mg 59mg Seed
Phosphorus 860mg 188mg Seed
Potassium 407mg 223mg Seed
Sodium 16mg 601mg Seed
Zinc 4.58mg 1.47mg Seed
Copper 0.924mg 0.198mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.24mg Seed
Vitamin D IU 0IU Bread
Vitamin D µg 0µg Bread
Vitamin C 1.6mg 0.2mg Seed
Vitamin B1 0.62mg 0.439mg Seed
Vitamin B2 0.17mg 0.382mg Bread
Vitamin B3 8.83mg 6.25mg Seed
Vitamin B5 mg 0.456mg Bread
Vitamin B6 mg 0.153mg Bread
Folate 49µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K µg 5.7µg Bread
Tryptophan 0.436mg 0.092mg Seed
Threonine 0.709mg 0.299mg Seed
Isoleucine 0.801mg 0.258mg Seed
Leucine 1.371mg 0.461mg Seed
Lysine 0.97mg 0.215mg Seed
Methionine 0.588mg 0.105mg Seed
Phenylalanine 1.016mg 0.315mg Seed
Valine 0.95mg 0.31mg Seed
Histidine 0.531mg 0.15mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Bread
Saturated Fat 3.33g 0.989g Bread
Monounsaturated Fat 2.309g 1.019g Seed
Polyunsaturated fat 23.665g 1.72g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
38
Bread
Mineral Summary Score
195
Seed
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
78%
Bread
Carbohydrates
42%
Seed
56%
Bread
Fats
142%
Seed
20%
Bread

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 585mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 45)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 2.341g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.