Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Coconut oil
  5. Compare
  6. Coconut oil vs. Chia seeds

Coconut oil vs. Chia seeds — In-Depth Nutrition Comparison

Compare

Summary of differences between coconut oil and chia seeds

  • Coconut oil has less fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3 than chia seeds.
  • Coconut oil covers your daily need for saturated fat, 396% more than chia seeds.
  • Chia seeds have less saturated fat.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Oil, coconut and Seeds, chia seeds, dried.

Infographic

Coconut oil vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +63000%
Contains more PotassiumPotassium +∞%
Contains more IronIron +15340%
Contains more CopperCopper +∞%
Contains more ZincZinc +22800%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Chia seeds DV% diff.
Saturated fat 82.475g 3.33g 360%
Polyunsaturated fat 1.702g 23.665g 146%
Fiber 0g 34.4g 138%
Phosphorus 0mg 860mg 123%
Manganese 0mg 2.723mg 118%
Fats 99.06g 30.74g 105%
Copper 0mg 0.924mg 103%
Selenium 0µg 55.2µg 100%
Iron 0.05mg 7.72mg 96%
Magnesium 0mg 335mg 80%
Calcium 1mg 631mg 63%
Vitamin B3 0mg 8.83mg 55%
Vitamin B1 0mg 0.62mg 52%
Zinc 0.02mg 4.58mg 41%
Protein 0g 16.54g 33%
Calories 892kcal 486kcal 20%
Carbs 0g 42.12g 14%
Vitamin B2 0mg 0.17mg 13%
Potassium 0mg 407mg 12%
Folate 0µg 49µg 12%
Monounsaturated fat 6.332g 2.309g 10%
Vitamin E 0.11mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Sodium 0mg 16mg 1%
Vitamin K 0.6µg 1%
Net carbs 0g 7.72g N/A
Trans fat 0.028g 0.14g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.436mg 0%
Threonine 0mg 0.709mg 0%
Isoleucine 0mg 0.801mg 0%
Leucine 0mg 1.371mg 0%
Lysine 0mg 0.97mg 0%
Methionine 0mg 0.588mg 0%
Phenylalanine 0mg 1.016mg 0%
Valine 0mg 0.95mg 0%
Histidine 0mg 0.531mg 0%
Omega-3 - ALA 0.019g 17.83g N/A
Omega-6 - Linoleic acid 1.676g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more FatsFats +222.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19233.3%
Contains more OtherOther +427.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +174.2%
Contains less Sat. FatSaturated fat -96%
Contains more Poly. FatPolyunsaturated fat +1290.4%

People also compare

Coconut oil
Coconut oil vs Palm oil
Palm oil
Coconut oil
Coconut oil vs Rice bran oil
Rice bran oil
Coconut oil
Coconut oil vs Olive oil
Olive oil
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.