Chia Seeds vs. Coconut
Nutrition comparison of Chia Seeds and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and coconut:
- Both coconut and chia seeds are high in calories, dietary fiber, iron and potassium.
- Chia seed has more thiamin, riboflavin and niacin, however, coconut contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and chia seeds are high in calories. Chia seed has 37% more calories than coconut - coconut has 354 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in protein, heavier in carbs and much lighter in fat compared to coconut per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Coconut | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 33% | 16% |
| Fat | 54% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and coconut has 64% less carbohydrates than chia seed - coconut has 15.2g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both coconut and chia seeds are high in dietary fiber. Chia seed has 282% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 397% more protein than coconut - coconut has 3.3g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Coconut is high in saturated fat and chia seed has 89% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and coconut are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut and chia seeds contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than coconut - chia seed has 16.2ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and chia seeds contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Coconut and chia seeds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, coconut contains more pantothenic acid and Vitamin B6. Both chia seeds and coconut contain significant amounts of folate.
| Chia Seeds | Coconut | |
|---|---|---|
| Thiamin | 0.62 MG | 0.066 MG |
| Riboflavin | 0.17 MG | 0.02 MG |
| Niacin | 8.83 MG | 0.54 MG |
| Pantothenic acid | ~ | 0.3 MG |
| Vitamin B6 | ~ | 0.054 MG |
| Folate | 49 UG | 26 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 44 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both coconut and chia seeds are high in iron. Chia seed has 218% more iron than coconut - coconut has 2.4mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both coconut and chia seeds are high in potassium. Chia seed has 14% more potassium than coconut - coconut has 356mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than coconut per 100 grams.
| Chia Seeds | Coconut | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.366 G |
| Total | 5.928 G | 0.366 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: Chia Seeds (Seeds, chia seeds, dried) and Coconut (Nuts, coconut meat, raw) .
Chia Seeds g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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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 % |
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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% |
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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% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
MG % | |
| 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 coconut or chia seeds contain more calories in 100 grams?Both coconut and chia seeds are high in calories. Chia seed has 40% more calories than coconut - coconut has 354 calories in 100g and chia seed has 486 calories.
Does coconut or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and coconut has 60% fewer carbohydrates than chia seed - coconut has 15.2g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does coconut or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 44 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does coconut or chia seeds contain more iron?
Both coconut and chia seeds are high in iron. Chia seed has 220% more iron than coconut - coconut has 2.4mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does coconut or chia seeds contain more potassium?
Both coconut and chia seeds are high in potassium. Chia seed has 10% more potassium than coconut - coconut has 356mg of potassium in 100 grams and chia seed has 407mg of potassium.