White Bread vs. Flaxseed Oil
Nutrition comparison of White Bread and Flaxseed Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and flaxseed oil:
- Both white bread and flaxseed oil are high in calories.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and flaxseed oil are high in calories. Flaxseed oil has 271% more calories than white bread - white bread has 238 calories per 100 grams and flaxseed oil has 884 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseed oil per calorie. White bread has a macronutrient ratio of 18:74:8 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Flaxseed Oil | |
|---|---|---|
| Protein | 18% | ~ |
| Carbohydrates | 74% | ~ |
| Fat | 8% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and flaxseed oil has less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
White bread is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - white bread has 9.2g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than white bread - white bread has 5g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
White bread is a great source of protein and it has 95 times more protein than flaxseed oil - white bread has 10.7g of protein per 100 grams and flaxseed oil has 0.11g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and white bread has 93% less saturated fat than flaxseed oil - white bread has 0.63g of saturated fat per 100 grams and flaxseed oil has 9g of saturated fat.
trans fat
Both white bread and flaxseed oil are low in trans fat - white bread has 0.03g of trans fat per 100 grams and flaxseed oil has 0.09g of trans fat.
Vitamins
Vitamin A
White bread and flaxseed oil contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
White bread and flaxseed oil contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and flaxseed oil has 0.47mg of Vitamin E.
Vitamin K
White bread and flaxseed oil contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and flaxseed oil has 9.3ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| White Bread | Flaxseed Oil | |
|---|---|---|
| Thiamin | 0.51 MG | ~ |
| Riboflavin | 0.255 MG | ~ |
| Niacin | 4.455 MG | ~ |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | ~ |
| Folate | 127 UG | ~ |
Minerals
calcium
White bread is an excellent source of calcium and it has 683 times more calcium than flaxseed oil - white bread has 684mg of calcium per 100 grams and flaxseed oil has 1mg of calcium.
iron
White bread is an excellent source of iron and it has more iron than flaxseed oil - white bread has 4.9mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
White bread has more potassium than flaxseed oil - white bread has 127mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 53.368 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than white bread per 100 grams.
| White Bread | Flaxseed Oil | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 0.879 G | 14.327 G |
| Total | 0.879 G | 14.342 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 Flaxseed Oil (Oil, flaxseed, cold pressed) .
White Bread g
()
|
Daily Values (%) |
Flaxseed Oil 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 flaxseed oil contain more calories in 100 grams?Both white bread and flaxseed oil are high in calories. Flaxseed oil has 270% more calories than white bread - white bread has 238 calories in 100g and flaxseed oil has 884 calories.
Does white bread or flaxseed oil have more carbohydrates?
By weight, white bread is high in carbohydrates and flaxseed oil has fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and flaxseed oil has no carbs..
Does white bread or flaxseed oil contain more calcium?
White bread is a rich source of calcium and it has 683 times more calcium than flaxseed oil - white bread has 684mg of calcium in 100 grams and flaxseed oil has 1mg of calcium.
Does white bread or flaxseed oil contain more iron?
White bread is an abundant source of iron and it has more iron than flaxseed oil - white bread has 4.9mg of iron in 100 grams and flaxseed oil does not contain significant amounts.