Whole Wheat Bread vs. Flaxseeds
Nutrition comparison of Whole Wheat Bread and Flaxseeds
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
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and flaxseeds:
- Both whole wheat bread and flaxseeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has 3.1 times less sugar than whole wheat bread.
- Flaxseed has more thiamin and pantothenic acid.
- Whole wheat bread has 3.2 times less saturated fat than flaxseed.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and flaxseeds are high in calories. Flaxseed has 102% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Flaxseeds | |
|---|---|---|
| Protein | 20% | 13% |
| Carbohydrates | 66% | 20% |
| Fat | 14% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and flaxseed has 33% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both whole wheat bread and flaxseeds are high in dietary fiber. Flaxseed has 269% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Flaxseed has 3.1 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Both whole wheat bread and flaxseeds are high in protein. Flaxseed has 37% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Whole wheat bread has 3.2 times less saturated fat than flaxseed - whole wheat bread has 0.87g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and flaxseeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin E
Whole wheat bread and flaxseeds contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Whole wheat bread and flaxseeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and pantothenic acid. Both whole wheat bread and flaxseeds contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Whole Wheat Bread | Flaxseeds | |
|---|---|---|
| Thiamin | 0.279 MG | 1.644 MG |
| Riboflavin | 0.131 MG | 0.161 MG |
| Niacin | 4.042 MG | 3.08 MG |
| Pantothenic acid | 0.336 MG | 0.985 MG |
| Vitamin B6 | 0.263 MG | 0.473 MG |
| Folate | 75 UG | 87 UG |
Minerals
calcium
Both whole wheat bread and flaxseeds are high in calcium. Flaxseed has 148% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both whole wheat bread and flaxseeds are high in iron. Flaxseed has 129% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both whole wheat bread and flaxseeds are high in potassium. Flaxseed has 253% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Flaxseeds | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 22.813 G |
| Total | 0.205 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 1.667 G | 5.903 G |
| Total | 1.667 G | 5.91 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 Flaxseeds .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Flaxseeds (Seeds, flaxseed) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
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% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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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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% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
|
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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 | |||
FAQ
Does whole wheat bread or flaxseeds contain more calories in 100 grams?Both whole wheat bread and flaxseeds are high in calories. Flaxseed has 100% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and flaxseed has 534 calories.
Does whole wheat bread or flaxseeds have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and flaxseed has 30% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does whole wheat bread or flaxseeds contain more calcium?
Both whole wheat bread and flaxseeds are high in calcium. Flaxseed has 150% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does whole wheat bread or flaxseeds contain more iron?
Both whole wheat bread and flaxseeds are high in iron. Flaxseed has 130% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does whole wheat bread or flaxseeds contain more potassium?
Both whole wheat bread and flaxseeds are high in potassium. Flaxseed has 250% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and flaxseed has 813mg of potassium.