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  6. Coconut vs. Chia seeds

Coconut vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between coconut and chia seeds

  • The amount of phosphorus, fiber, selenium, magnesium, iron, calcium, copper, manganese, and vitamin B3 in chia seeds is higher than in coconut.
  • Coconut covers your daily saturated fat needs 132% more than chia seeds.
  • Chia seeds contain less saturated fat.
  • Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Nuts, coconut meat, raw and Seeds, chia seeds, dried.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +217.7%
Contains more CopperCopper +112.4%
Contains more ZincZinc +316.4%
Contains more PhosphorusPhosphorus +661.1%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +81.5%
Contains more SeleniumSelenium +446.5%

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 CVitamin C +106.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +839.4%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +1535.2%
Contains more FolateFolate +88.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 WaterWater +710.2%
Contains more ProteinProtein +396.7%
Contains more CarbsCarbs +176.6%
Contains more OtherOther +400%
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +62%
Contains more Poly. FatPolyunsaturated fat +6365.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Chia seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Chia seeds DV% diff.
Polyunsaturated fat 0.366g 23.665g 155%
Saturated fat 29.698g 3.33g 120%
Phosphorus 113mg 860mg 107%
Fiber 9g 34.4g 102%
Selenium 10.1µg 55.2µg 82%
Magnesium 32mg 335mg 72%
Iron 2.43mg 7.72mg 66%
Calcium 14mg 631mg 62%
Copper 0.435mg 0.924mg 54%
Manganese 1.5mg 2.723mg 53%
Vitamin B3 0.54mg 8.83mg 52%
Vitamin B1 0.066mg 0.62mg 46%
Zinc 1.1mg 4.58mg 32%
Protein 3.33g 16.54g 26%
Vitamin B2 0.02mg 0.17mg 12%
Carbs 15.23g 42.12g 9%
Calories 354kcal 486kcal 7%
Folate 26µg 49µg 6%
Vitamin B5 0.3mg 6%
Fats 33.49g 30.74g 4%
Vitamin B6 0.054mg 4%
Vitamin E 0.24mg 0.5mg 2%
Vitamin C 3.3mg 1.6mg 2%
Choline 12.1mg 2%
Monounsaturated fat 1.425g 2.309g 2%
Potassium 356mg 407mg 2%
Net carbs 6.23g 7.72g N/A
Sugar 6.23g N/A
Sodium 20mg 16mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.14g N/A
Tryptophan 0.039mg 0.436mg 0%
Threonine 0.121mg 0.709mg 0%
Isoleucine 0.131mg 0.801mg 0%
Leucine 0.247mg 1.371mg 0%
Lysine 0.147mg 0.97mg 0%
Methionine 0.062mg 0.588mg 0%
Phenylalanine 0.169mg 1.016mg 0%
Valine 0.202mg 0.95mg 0%
Histidine 0.077mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
32%
Chia seeds
Minerals Daily Need Coverage Score
63%
Coconut
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 26.368g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 44)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.6)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.