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  6. Chia seeds vs. White bread

Chia seeds vs. White bread — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and white bread

  • Chia seeds are higher than white bread in fiber, phosphorus, manganese, copper, magnesium, selenium, iron, calcium, zinc, and vitamin B3.
  • Chia seeds cover your daily fiber needs 127% more than white bread.
  • Chia seeds contain 15 times more magnesium than white bread. While chia seeds contain 335mg of magnesium, white bread contains only 23mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Chia seeds vs White 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +1356.5%
Contains more CalciumCalcium +338.2%
Contains more PotassiumPotassium +223%
Contains more IronIron +113.9%
Contains more CopperCopper +814.9%
Contains more ZincZinc +518.9%
Contains more PhosphorusPhosphorus +777.6%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +408%
Contains more SeleniumSelenium +150.9%

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% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B3Vitamin B3 +84.7%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more FolateFolate +126.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds White bread DV% diff.
Polyunsaturated fat 23.665g 1.602g 147%
Fiber 34.4g 2.7g 127%
Phosphorus 860mg 98mg 109%
Manganese 2.723mg 0.536mg 95%
Copper 0.924mg 0.101mg 91%
Magnesium 335mg 23mg 74%
Selenium 55.2µg 22µg 60%
Iron 7.72mg 3.61mg 51%
Calcium 631mg 144mg 49%
Fats 30.74g 3.33g 42%
Zinc 4.58mg 0.74mg 35%
Vitamin B3 8.83mg 4.78mg 25%
Sodium 16mg 490mg 21%
Folate 49µg 111µg 16%
Protein 16.54g 8.85g 15%
Starch 37.17g 15%
Saturated fat 3.33g 0.698g 12%
Calories 486kcal 266kcal 11%
Vitamin B5 0.536mg 11%
Potassium 407mg 126mg 8%
Vitamin B6 0.087mg 7%
Vitamin B1 0.62mg 0.533mg 7%
Vitamin B2 0.17mg 0.243mg 6%
Monounsaturated fat 2.309g 0.599g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin E 0.5mg 0.22mg 2%
Carbs 42.12g 49.42g 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.14g 0.027g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 17.83g 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +86.9%
Contains more FatsFats +823.1%
Contains more OtherOther +142.4%
Contains more CarbsCarbs +17.3%
Contains more WaterWater +527.9%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +285.5%
Contains more Poly. FatPolyunsaturated fat +1377.2%
Contains less Sat. FatSaturated fat -79%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.