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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 Iron +88.8%
Contains more Calcium +282.4%
Contains more Potassium +82.5%
Contains more Magnesium +467.8%
Contains more Copper +366.7%
Contains more Zinc +211.6%
Contains more Phosphorus +357.4%
Contains less Sodium -97.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Iron +88.8%
Contains more Calcium +282.4%
Contains more Potassium +82.5%
Contains more Magnesium +467.8%
Contains more Copper +366.7%
Contains more Zinc +211.6%
Contains more Phosphorus +357.4%
Contains less Sodium -97.3%

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 C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B2 +124.7%
Contains more Folate +75.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +108.3%
Contains more Vitamin B1 +41.2%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B2 +124.7%
Contains more Folate +75.5%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.