White Bread vs. Chia Seeds
Nutrition comparison of White Bread and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and chia seeds:
- Both white bread and chia seeds are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Chia seed is an excellent source of potassium.
- White bread has 4.2 times less saturated fat than chia seed.
- White bread has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and chia seeds are high in calories. Chia seed has 104% more calories than white bread - white bread has 238 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. White bread has a macronutrient ratio of 18:74:8 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Chia Seeds | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | 74% | 33% |
| Fat | 8% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and chia seeds are high in carbohydrates. White bread has a little more carbohydrates (4%) than chia seed by weight - white bread has 43.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both white bread and chia seeds are high in dietary fiber. Chia seed has 274% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than white bread - white bread has 5g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both white bread and chia seeds are high in protein. Chia seed has 55% more protein than white bread - white bread has 10.7g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
White bread has 4.2 times less saturated fat than chia seed - white bread has 0.63g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both white bread and chia seeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and chia seed has 0.14g of trans fat.
Vitamins
Vitamin C
Chia seed has more Vitamin C than white bread - chia seed has 1.6mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than white bread - chia seed has 16.2ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and chia seeds contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than chia seed - white bread has 7.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
White bread has more pantothenic acid, Vitamin B6 and folate. Both white bread and chia seeds contain significant amounts of thiamin, riboflavin and niacin.
| White Bread | Chia Seeds | |
|---|---|---|
| Thiamin | 0.51 MG | 0.62 MG |
| Riboflavin | 0.255 MG | 0.17 MG |
| Niacin | 4.455 MG | 8.83 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | ~ |
| Folate | 127 UG | 49 UG |
Minerals
calcium
Both white bread and chia seeds are high in calcium. White bread has a little more calcium (8%) than chia seed by weight - white bread has 684mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both white bread and chia seeds are high in iron. Chia seed has 58% more iron than white bread - white bread has 4.9mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 220% more potassium than white bread - white bread has 127mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 17.83 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than white bread per 100 grams.
| White Bread | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.005 G | 0.093 G |
| linoleic acid | 0.879 G | 5.835 G |
| Total | 0.884 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Chia Seeds (Seeds, chia seeds, dried) .
White Bread g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or chia seeds contain more calories in 100 grams?Both white bread and chia seeds are high in calories. Chia seed has 100% more calories than white bread - white bread has 238 calories in 100g and chia seed has 486 calories.
Does white bread or chia seeds have more carbohydrates?
By weight, both white bread and chia seeds are high in carbohydrates. white bread has a little more carbohydrates ( 0%) than chia seed by weight - white bread has 43.9g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does white bread or chia seeds contain more calcium?
Both white bread and chia seeds are high in calcium. White bread has a little more calcium ( 10%) than chia seed by weight - white bread has 684mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does white bread or chia seeds contain more iron?
Both white bread and chia seeds are high in iron. Chia seed has 60% more iron than white bread - white bread has 4.9mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does white bread or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 220% more potassium than white bread - white bread has 127mg of potassium in 100 grams and chia seed has 407mg of potassium.