Coconut Water vs. Chia Seeds
Nutrition comparison of Coconut Water and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut water
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut water and chia seeds:
- Chia seed has more thiamin, riboflavin, niacin and folate.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and coconut water has 96% less calories than chia seed - chia seed has 486 calories per 100 grams and coconut water has 18 calories.
For macronutrient ratios, coconut water is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Coconut water has a macronutrient ratio of 5:95:0 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Water | Chia Seeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 95% | 33% |
| Fat | ~ | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and coconut water has 90% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and coconut water has 4.2g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than coconut water - chia seed has 34.4g of dietary fiber per 100 grams and coconut water does not contain significant amounts.
sugar
Chia seed has less sugar than coconut water - coconut water has 3.9g 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 74 times more protein than coconut water - chia seed has 16.5g of protein per 100 grams and coconut water has 0.22g of protein.
Fat
saturated fat
Coconut water has less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and coconut water does not contain significant amounts.
trans fat
Both chia seeds and coconut water are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and coconut water does not contain significant amounts.
Vitamins
Vitamin C
Coconut water has 519% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and coconut water has 9.9mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than coconut water - chia seed has 16.2ug of Vitamin A per 100 grams and coconut water does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than coconut water - chia seed has 0.5mg of Vitamin E per 100 grams and coconut water does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate.
| Coconut Water | Chia Seeds | |
|---|---|---|
| Thiamin | 0.03 MG | 0.62 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | ~ | 8.83 MG |
| Folate | ~ | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 89 times more calcium than coconut water - chia seed has 631mg of calcium per 100 grams and coconut water has 7mg of calcium.
iron
Chia seed is an excellent source of iron and it has 256 times more iron than coconut water - chia seed has 7.7mg of iron per 100 grams and coconut water has 0.03mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 147% more potassium than coconut water - chia seed has 407mg of potassium per 100 grams and coconut water has 165mg of potassium.
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: Coconut Water (Beverages, Coconut water, ready-to-drink, unsweetened) and Chia Seeds (Seeds, chia seeds, dried) .
Coconut Water g
()
|
Daily Values (%) |
Chia Seeds 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 chia seeds or coconut water contain more calories in 100 grams?Chia seed is high in calories and coconut water has 100% less calories than chia seed - chia seed has 486 calories in 100g and coconut water has 18 calories.
Does chia seeds or coconut water have more carbohydrates?
By weight, chia seed is high in carbohydrates and coconut water has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and coconut water has 4.2g of carbohydrates.
Does chia seeds or coconut water contain more calcium?
Chia seed is a rich source of calcium and it has 89 times more calcium than coconut water - chia seed has 631mg of calcium in 100 grams and coconut water has 7mg of calcium.
Does chia seeds or coconut water contain more iron?
Chia seed is an abundant source of iron and it has 256 times more iron than coconut water - chia seed has 7.7mg of iron in 100 grams and coconut water has 0.03mg of iron.
Does chia seeds or coconut water contain more potassium?
Chia seed is a rich source of potassium and it has 150% more potassium than coconut water - chia seed has 407mg of potassium in 100 grams and coconut water has 165mg of potassium.