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Chia seeds vs. Coffee — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and coffee

  • Chia seeds are higher than coffee in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 138% more than coffee.
  • The glycemic index of coffee is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Beverages, coffee, brewed, prepared with tap water.

Infographic

Chia seeds vs Coffee 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%
Coffee
Coffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 0%
Contains more MagnesiumMagnesium +11066.7%
Contains more CalciumCalcium +31450%
Contains more PotassiumPotassium +730.6%
Contains more IronIron +77100%
Contains more CopperCopper +46100%
Contains more ZincZinc +22800%
Contains more PhosphorusPhosphorus +28566.7%
Contains more ManganeseManganese +11739.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -87.5%

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%
Coffee
Coffee
4
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% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +4328.6%
Contains more Vitamin B2Vitamin B2 +123.7%
Contains more Vitamin B3Vitamin B3 +4523%
Contains more FolateFolate +2350%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Coffee DV% diff.
Polyunsaturated fat 23.665g 0.001g 158%
Fiber 34.4g 0g 138%
Phosphorus 860mg 3mg 122%
Manganese 2.723mg 0.023mg 117%
Copper 0.924mg 0.002mg 102%
Selenium 55.2µg 0µg 100%
Iron 7.72mg 0.01mg 96%
Magnesium 335mg 3mg 79%
Calcium 631mg 2mg 63%
Vitamin B3 8.83mg 0.191mg 54%
Vitamin B1 0.62mg 0.014mg 51%
Fats 30.74g 0.02g 47%
Zinc 4.58mg 0.02mg 41%
Protein 16.54g 0.12g 33%
Calories 486kcal 1kcal 24%
Saturated fat 3.33g 0.002g 15%
Carbs 42.12g 0g 14%
Folate 49µg 2µg 12%
Potassium 407mg 49mg 11%
Caffeine 40mg 10%
Vitamin B2 0.17mg 0.076mg 7%
Monounsaturated fat 2.309g 0.015g 6%
Vitamin B5 0.254mg 5%
Vitamin E 0.5mg 0.01mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 2mg 1%
Net carbs 7.72g 0g N/A
Vitamin B6 0.001mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.14g 0g N/A
Choline 2.6mg 0%
Tryptophan 0.436mg 0mg 0%
Threonine 0.709mg 0.001mg 0%
Isoleucine 0.801mg 0.002mg 0%
Leucine 1.371mg 0.005mg 0%
Lysine 0.97mg 0.001mg 0%
Methionine 0.588mg 0mg 0%
Phenylalanine 1.016mg 0.003mg 0%
Valine 0.95mg 0.003mg 0%
Histidine 0.531mg 0.002mg 0%
Omega-3 - ALA 17.83g 0g 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
Coffee
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more ProteinProtein +13683.3%
Contains more FatsFats +153600%
Contains more CarbsCarbs +∞%
Contains more OtherOther +921.3%
Contains more WaterWater +1613.6%

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
Coffee
Coffee
1
11% 83% 6%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +15293.3%
Contains more Poly. FatPolyunsaturated fat +2366400%
Contains less Sat. FatSaturated fat -99.9%

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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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.