Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and chia seeds:
Both whole wheat bread and chia seeds are high in calories. Chia seed has 83% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and chia seed has 486 calories.
Whole Wheat Bread | Chia Seeds | |
---|---|---|
Protein | 20% | 13% |
Carbohydrates | 65% | 33% |
Fat | 14% | 54% |
Alcohol | ~ | ~ |
Both whole wheat bread and chia seeds are high in carbohydrates. Whole wheat bread is very similar to chia seed for carbohydrates - whole wheat bread has 43.3g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
Both whole wheat bread and chia seeds are high in dietary fiber. Chia seed has 365% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Chia seed has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Both whole wheat bread and chia seeds are high in protein. Chia seed has 24% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and chia seed has 16.5g of protein.
Whole wheat bread has 74% less saturated fat than chia seed - whole wheat bread has 0.87g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
Both chia seeds and whole wheat bread are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
Whole wheat bread and chia seeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Chia seed has more Vitamin A than whole wheat bread - chia seed has 16.2ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Whole wheat bread and chia seeds contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Whole wheat bread and chia seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
Chia seed has more thiamin and niacin, however, whole wheat bread contains more pantothenic acid and Vitamin B6. Both whole wheat bread and chia seeds contain significant amounts of riboflavin and folate.
Whole Wheat Bread | Chia Seeds | |
---|---|---|
Thiamin | 0.279 MG | 0.62 MG |
Riboflavin | 0.131 MG | 0.17 MG |
Niacin | 4.042 MG | 8.83 MG |
Pantothenic acid | 0.336 MG | ~ |
Vitamin B6 | 0.263 MG | ~ |
Folate | 75 UG | 49 UG |
Both whole wheat bread and chia seeds are high in calcium. Chia seed has 513% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and chia seed has 631mg of calcium.
Both whole wheat bread and chia seeds are high in iron. Chia seed has 209% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and chia seed has 7.7mg of iron.
Both whole wheat bread and chia seeds are high in potassium. Chia seed has 77% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and chia seed has 407mg of potassium.
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
Whole Wheat Bread | Chia Seeds | |
---|---|---|
alpha linoleic acid | 0.205 G | 17.83 G |
Total | 0.205 G | 17.83 G |
Comparing omega-6 fatty acids, chia seed has more linoleic acid than whole wheat bread per 100 grams.
Whole Wheat Bread | Chia Seeds | |
---|---|---|
other omega 6 | 0.002 G | 0.093 G |
linoleic acid | 1.667 G | 5.835 G |
Total | 1.669 G | 5.928 G |
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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chia Seeds (Seeds, chia seeds, dried) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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KCAL % |
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5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||