White Bread vs. Flaxseeds
Nutrition comparison of White Bread and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and flaxseeds:
- Both white bread and flaxseeds are high in calcium, calories, dietary fiber, iron and protein.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of potassium.
- White bread has 4.8 times less saturated fat than flaxseed.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and flaxseeds are high in calories. Flaxseed has 124% more calories than white bread - white bread has 238 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. White bread has a macronutrient ratio of 18:74:8 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Flaxseeds | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | 74% | 21% |
| Fat | 8% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and flaxseed has 34% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both white bread and flaxseeds are high in dietary fiber. Flaxseed has 197% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
White bread and flaxseeds contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Both white bread and flaxseeds are high in protein. Flaxseed has 72% more protein than white bread - white bread has 10.7g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
White bread has 4.8 times less saturated fat than flaxseed - white bread has 0.63g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
trans fat
Both white bread and flaxseeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and white bread contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and flaxseeds contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
White bread and flaxseeds contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
White bread and flaxseeds contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6. Both white bread and flaxseeds contain significant amounts of riboflavin, niacin and folate.
| White Bread | Flaxseeds | |
|---|---|---|
| Thiamin | 0.51 MG | 1.644 MG |
| Riboflavin | 0.255 MG | 0.161 MG |
| Niacin | 4.455 MG | 3.08 MG |
| Pantothenic acid | 0.455 MG | 0.985 MG |
| Vitamin B6 | 0.08 MG | 0.473 MG |
| Folate | 127 UG | 87 UG |
Minerals
calcium
Both white bread and flaxseeds are high in calcium. White bread has 168% more calcium than flaxseed - white bread has 684mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both white bread and flaxseeds are high in iron. Flaxseed has 17% more iron than white bread - white bread has 4.9mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 540% more potassium than white bread - white bread has 127mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| White Bread | Flaxseeds | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 22.813 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than white bread per 100 grams.
| White Bread | Flaxseeds | |
|---|---|---|
| other omega 6 | 0.002 G | 0.007 G |
| linoleic acid | 0.879 G | 5.903 G |
| Total | 0.881 G | 5.91 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 Flaxseeds (Seeds, flaxseed) .
White Bread g
()
|
Daily Values (%) |
Flaxseeds 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 flaxseeds contain more calories in 100 grams?Both white bread and flaxseeds are high in calories. Flaxseed has 120% more calories than white bread - white bread has 238 calories in 100g and flaxseed has 534 calories.
Does white bread or flaxseeds have more carbohydrates?
By weight, white bread is high in carbohydrates and flaxseed has 30% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does white bread or flaxseeds contain more calcium?
Both white bread and flaxseeds are high in calcium. White bread has 170% more calcium than flaxseed - white bread has 684mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does white bread or flaxseeds contain more iron?
Both white bread and flaxseeds are high in iron. Flaxseed has 20% more iron than white bread - white bread has 4.9mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does white bread or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 540% more potassium than white bread - white bread has 127mg of potassium in 100 grams and flaxseed has 813mg of potassium.