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  6. Chia seeds vs. Coconut

Chia seeds vs. Coconut — In-Depth Nutrition Comparison

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Significant differences between chia seeds and coconut

  • 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.
  • Coconut has 45 times less calcium than chia seeds. Chia seeds have 631mg of calcium, while coconut has 14mg.
  • 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 Seeds, chia seeds, dried and Nuts, coconut meat, raw.

Infographic

Chia seeds vs Coconut 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
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%
Contains more Vitamin CVitamin C +106.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +62%
Contains more Poly. FatPolyunsaturated fat +6365.8%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.