Whole Wheat Bread vs. Chia Seeds
Nutrition comparison of Whole Wheat 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
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 calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed has more thiamin and niacin, however, whole wheat bread contains more pantothenic acid and Vitamin B6.
- Whole wheat bread has 74% less saturated fat than chia seed.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Chia Seeds | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 66% | 33% |
| Fat | 14% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
trans 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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Chia Seeds .
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% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or chia seeds contain more calories in 100 grams?Both whole wheat bread and chia seeds are high in calories. Chia seed has 80% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and chia seed has 486 calories.
Does whole wheat bread or chia seeds have more carbohydrates?
By weight, 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 carbs for 100g and chia seed has 42.1g of carbohydrates.
Does whole wheat bread or chia seeds contain more calcium?
Both whole wheat bread and chia seeds are high in calcium. Chia seed has 510% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does whole wheat bread or chia seeds contain more iron?
Both whole wheat bread and chia seeds are high in iron. Chia seed has 210% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does whole wheat bread or chia seeds contain more potassium?
Both whole wheat bread and chia seeds are high in potassium. Chia seed has 80% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and chia seed has 407mg of potassium.