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Seed vs. Wheat Bread — In-Depth Nutrition Comparison

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Differences between Seed and Wheat Bread

  • Wheat 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.
  • Wheat Bread contains 6 times less Magnesium than Seed. Seed contains 335mg of Magnesium, while Wheat 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 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.
Seed
10
:
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%
Contains more Manganese +97.7%
Contains more Selenium +65.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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%
Contains more Manganese +97.7%
Contains more Selenium +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.
Seed
5
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +27.6%
Contains more Fats +619.9%
Contains more Other +73.3%
Contains more Carbs +32.4%
Contains more Water +317.8%
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 Protein +27.6%
Contains more Fats +619.9%
Contains more Other +73.3%
Contains more Carbs +32.4%
Contains more Water +317.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +126.6%
Contains more Polyunsaturated fat +1275.9%
Contains less Saturated Fat -70.3%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +126.6%
Contains more Polyunsaturated fat +1275.9%
Contains less Saturated 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.
Seed Wheat Bread
Lower in Saturated Fat 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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Wheat Bread Opinion
Net carbs 7.72g 51.07g Wheat Bread
Protein 16.54g 12.96g Seed
Fats 30.74g 4.27g Seed
Carbs 42.12g 55.77g Wheat Bread
Calories 486kcal 313kcal Seed
Sugar 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
Manganese 2.723mg 1.377mg Seed
Selenium 55.2µg 33.4µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.24mg Seed
Vitamin C 1.6mg 0.2mg Seed
Vitamin B1 0.62mg 0.439mg Seed
Vitamin B2 0.17mg 0.382mg Wheat Bread
Vitamin B3 8.83mg 6.25mg Seed
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.153mg Wheat Bread
Folate 49µg 86µg Wheat Bread
Vitamin K 5.7µg Wheat 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
Trans Fat 0.14g Wheat Bread
Saturated Fat 3.33g 0.989g Wheat Bread
Monounsaturated Fat 2.309g 1.019g Seed
Polyunsaturated fat 23.665g 1.72g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g 0.161g Seed

Which food is preferable for your diet?

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

People also compare

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
35%
Seed
38%
Wheat Bread
Minerals Daily Need Coverage Score
221%
Seed
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 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 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

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. Seed - 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.