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Chia seeds vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between chia seeds and wheat Bread

  • Wheat Bread contains less fiber, phosphorus, copper, magnesium, manganese, calcium, iron, selenium, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 119% higher.
  • Wheat Bread contains 6 times less magnesium than chia seeds. Chia seeds contain 335mg of magnesium, while wheat Bread contains 59mg.
  • The amount of sodium in chia seeds is lower.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of wheat Bread is 60.

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

Infographic

Chia seeds vs Wheat Bread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +467.8%
Contains more CalciumCalcium +282.4%
Contains more PotassiumPotassium +82.5%
Contains more IronIron +88.8%
Contains more CopperCopper +366.7%
Contains more ZincZinc +211.6%
Contains more PhosphorusPhosphorus +357.4%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +97.7%
Contains more SeleniumSelenium +65.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more FolateFolate +75.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +27.6%
Contains more FatsFats +619.9%
Contains more OtherOther +73.3%
Contains more CarbsCarbs +32.4%
Contains more WaterWater +317.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +126.6%
Contains more Poly. FatPolyunsaturated fat +1275.9%
Contains less Sat. FatSaturated fat -70.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Wheat Bread
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Wheat Bread DV% diff.
Polyunsaturated fat 23.665g 1.72g 146%
Fiber 34.4g 4.7g 119%
Phosphorus 860mg 188mg 96%
Copper 0.924mg 0.198mg 81%
Magnesium 335mg 59mg 66%
Manganese 2.723mg 1.377mg 59%
Calcium 631mg 165mg 47%
Iron 7.72mg 4.09mg 45%
Fats 30.74g 4.27g 41%
Selenium 55.2µg 33.4µg 40%
Zinc 4.58mg 1.47mg 28%
Sodium 16mg 601mg 25%
Vitamin B2 0.17mg 0.382mg 16%
Vitamin B3 8.83mg 6.25mg 16%
Vitamin B1 0.62mg 0.439mg 15%
Vitamin B6 0.153mg 12%
Saturated fat 3.33g 0.989g 11%
Vitamin B5 0.456mg 9%
Folate 49µg 86µg 9%
Calories 486kcal 313kcal 9%
Protein 16.54g 12.96g 7%
Potassium 407mg 223mg 5%
Vitamin K 5.7µg 5%
Carbs 42.12g 55.77g 5%
Choline 22.1mg 4%
Monounsaturated fat 2.309g 1.019g 3%
Vitamin E 0.5mg 0.24mg 2%
Vitamin C 1.6mg 0.2mg 2%
Net carbs 7.72g 51.07g N/A
Sugar 6.42g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.092mg 0%
Threonine 0.709mg 0.299mg 0%
Isoleucine 0.801mg 0.258mg 0%
Leucine 1.371mg 0.461mg 0%
Lysine 0.97mg 0.215mg 0%
Methionine 0.588mg 0.105mg 0%
Phenylalanine 1.016mg 0.315mg 0%
Valine 0.95mg 0.31mg 0%
Histidine 0.531mg 0.15mg 0%
Omega-3 - ALA 17.83g 0.161g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
36%
Wheat Bread
Minerals Daily Need Coverage Score
221%
Chia seeds
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated fat?
Wheat Bread
Wheat Bread is lower in Saturated fat (difference - 2.341g)
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 585mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 45)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Wheat 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.