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  6. Chia seeds vs. Wheat Bread

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's daily need coverage for Fiber is 119% higher.
  • Wheat Bread contains 6 times less Magnesium than Chia seeds. Chia seeds contains 335mg of Magnesium, while Wheat Bread contains 59mg.
  • The amount of Sodium in Chia seeds is lower.

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% 3.2% 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 AVitamin A +∞%
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 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
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 Chia seeds Wheat Bread Opinion
Calories 486kcal 313kcal Chia seeds
Protein 16.54g 12.96g Chia seeds
Fats 30.74g 4.27g Chia seeds
Vitamin C 1.6mg 0.2mg Chia seeds
Net carbs 7.72g 51.07g Wheat Bread
Carbs 42.12g 55.77g Wheat Bread
Magnesium 335mg 59mg Chia seeds
Calcium 631mg 165mg Chia seeds
Potassium 407mg 223mg Chia seeds
Iron 7.72mg 4.09mg Chia seeds
Sugar 6.42g Chia seeds
Fiber 34.4g 4.7g Chia seeds
Copper 0.924mg 0.198mg Chia seeds
Zinc 4.58mg 1.47mg Chia seeds
Phosphorus 860mg 188mg Chia seeds
Sodium 16mg 601mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.24mg Chia seeds
Manganese 2.723mg 1.377mg Chia seeds
Selenium 55.2µg 33.4µg Chia seeds
Vitamin B1 0.62mg 0.439mg Chia seeds
Vitamin B2 0.17mg 0.382mg Wheat Bread
Vitamin B3 8.83mg 6.25mg Chia seeds
Vitamin B5 0.456mg Wheat Bread
Vitamin B6 0.153mg Wheat Bread
Vitamin K 5.7µg Wheat Bread
Folate 49µg 86µg Wheat Bread
Trans Fat 0.14g Wheat Bread
Choline 22.1mg Wheat Bread
Saturated Fat 3.33g 0.989g Wheat Bread
Monounsaturated Fat 2.309g 1.019g Chia seeds
Polyunsaturated fat 23.665g 1.72g Chia seeds
Tryptophan 0.436mg 0.092mg Chia seeds
Threonine 0.709mg 0.299mg Chia seeds
Isoleucine 0.801mg 0.258mg Chia seeds
Leucine 1.371mg 0.461mg Chia seeds
Lysine 0.97mg 0.215mg Chia seeds
Methionine 0.588mg 0.105mg Chia seeds
Phenylalanine 1.016mg 0.315mg Chia seeds
Valine 0.95mg 0.31mg Chia seeds
Histidine 0.531mg 0.15mg Chia seeds
Omega-3 - ALA 17.83g 0.161g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

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 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)
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. 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.