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Seed vs. White Bread — In-Depth Nutrition Comparison

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A recap on differences between Seed and White Bread

  • Seed is higher than White Bread in Fiber, Phosphorus, Manganese, Copper, Magnesium, Selenium, Iron, Calcium, Zinc, and Vitamin B3.
  • Seed covers your daily Fiber needs 127% more than White Bread.
  • Seed contains 15 times more Magnesium than White Bread. While Seed contains 335mg of Magnesium, White Bread contains only 23mg.

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

Infographic

Seed 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.
Seed
Seed
10
:
0
White Bread
White Bread
Contains more Calcium +338.2%
Contains more Iron +113.9%
Contains more Magnesium +1356.5%
Contains more Phosphorus +777.6%
Contains more Potassium +223%
Contains less Sodium -96.7%
Contains more Zinc +518.9%
Contains more Copper +814.9%
Contains more Manganese +408%
Contains more Selenium +150.9%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Calcium +338.2%
Contains more Iron +113.9%
Contains more Magnesium +1356.5%
Contains more Phosphorus +777.6%
Contains more Potassium +223%
Contains less Sodium -96.7%
Contains more Zinc +518.9%
Contains more Copper +814.9%
Contains more Manganese +408%
Contains more Selenium +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.
Seed
Seed
5
:
6
White Bread
White Bread
Contains more Vitamin A +5300%
Contains more Vitamin E +127.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B2 +42.9%
Contains more Folate +126.5%
Seed
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +5300%
Contains more Vitamin E +127.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.3%
Contains more Vitamin B3 +84.7%
Contains more Vitamin B2 +42.9%
Contains more Folate +126.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
White Bread
White Bread
Contains more Protein +86.9%
Contains more Fats +823.1%
Contains more Other +142.4%
Contains more Carbs +17.3%
Contains more Water +527.9%
Seed
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
White Bread
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 Protein +86.9%
Contains more Fats +823.1%
Contains more Other +142.4%
Contains more Carbs +17.3%
Contains more Water +527.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
White Bread
White Bread
Contains more Monounsaturated Fat +285.5%
Contains more Polyunsaturated fat +1377.2%
Contains less Saturated Fat -79%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +285.5%
Contains more Polyunsaturated fat +1377.2%
Contains less Saturated Fat -79%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed White Bread Opinion
Net carbs 7.72g 46.72g White Bread
Protein 16.54g 8.85g Seed
Fats 30.74g 3.33g Seed
Carbs 42.12g 49.42g White Bread
Calories 486kcal 266kcal Seed
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Seed
Fiber 34.4g 2.7g Seed
Calcium 631mg 144mg Seed
Iron 7.72mg 3.61mg Seed
Magnesium 335mg 23mg Seed
Phosphorus 860mg 98mg Seed
Potassium 407mg 126mg Seed
Sodium 16mg 490mg Seed
Zinc 4.58mg 0.74mg Seed
Copper 0.924mg 0.101mg Seed
Manganese 2.723mg 0.536mg Seed
Selenium 55.2µg 22µg Seed
Vitamin A 54IU 1IU Seed
Vitamin E 0.5mg 0.22mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.533mg Seed
Vitamin B2 0.17mg 0.243mg White Bread
Vitamin B3 8.83mg 4.78mg Seed
Vitamin B5 0.536mg White Bread
Vitamin B6 0.087mg White Bread
Folate 49µg 111µg White Bread
Vitamin K 0.2µg White Bread
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Trans Fat 0.14g 0.027g White Bread
Saturated Fat 3.33g 0.698g White Bread
Omega-3 - EPA 0.001g White Bread
Monounsaturated Fat 2.309g 0.599g Seed
Polyunsaturated fat 23.665g 1.602g Seed
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g 0.166g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed White Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
35%
White Bread
Minerals Daily Need Coverage Score
221%
Seed
56%
White Bread

Comparison summary

Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 2.632g)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 474mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 58)
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 cheaper?
?
The foods are relatively equal in price ($)
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. 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.