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  6. White bread vs. Chia seeds

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

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A recap on the differences between white bread and chia seeds

  • 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.
  • The glycemic index of chia seeds is lower.

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

Infographic

White bread vs Chia seeds 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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%
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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +126.5%
Contains more CholineCholine +∞%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Chia seeds DV% diff.
Polyunsaturated fat 1.602g 23.665g 147%
Fiber 2.7g 34.4g 127%
Phosphorus 98mg 860mg 109%
Manganese 0.536mg 2.723mg 95%
Copper 0.101mg 0.924mg 91%
Magnesium 23mg 335mg 74%
Selenium 22µg 55.2µg 60%
Iron 3.61mg 7.72mg 51%
Calcium 144mg 631mg 49%
Fats 3.33g 30.74g 42%
Zinc 0.74mg 4.58mg 35%
Vitamin B3 4.78mg 8.83mg 25%
Sodium 490mg 16mg 21%
Folate 111µg 49µg 16%
Protein 8.85g 16.54g 15%
Starch 37.17g 15%
Saturated fat 0.698g 3.33g 12%
Calories 266kcal 486kcal 11%
Vitamin B5 0.536mg 11%
Potassium 126mg 407mg 8%
Vitamin B6 0.087mg 7%
Vitamin B1 0.533mg 0.62mg 7%
Vitamin B2 0.243mg 0.17mg 6%
Monounsaturated fat 0.599g 2.309g 4%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin E 0.22mg 0.5mg 2%
Carbs 49.42g 42.12g 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 46.72g 7.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g 0.14g 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 0.166g 17.83g 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
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
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
Contains more CarbsCarbs +17.3%
Contains more WaterWater +527.9%
Contains more ProteinProtein +86.9%
Contains more FatsFats +823.1%
Contains more OtherOther +142.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -79%
Contains more Mono. FatMonounsaturated fat +285.5%
Contains more Poly. FatPolyunsaturated fat +1377.2%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.