Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Nuts, coconut water (liquid from coconuts)

Chia seeds vs. Nuts, coconut water (liquid from coconuts) — In-Depth Nutrition Comparison

Compare

A recap on the differences between chia seeds and nuts, coconut water (liquid from coconuts)

  • Chia seeds are higher than nuts, coconut water (liquid from coconuts) in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily fiber needs 133% more than nuts, coconut water (liquid from coconuts).
  • Chia seeds contain 110 times more vitamin B3 than nuts, coconut water (liquid from coconuts). While chia seeds contain 8.83mg of vitamin B3, nuts, coconut water (liquid from coconuts) contains only 0.08mg.

Food varieties used in this article are Seeds, chia seeds, dried and Nuts, coconut water (liquid from coconuts).

Infographic

Chia seeds vs Nuts, coconut water (liquid from coconuts) 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 18% 7.2% 22% 11% 13% 2.7% 8.6% 14% 19% 5.5%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +2529.2%
Contains more PotassiumPotassium +62.8%
Contains more IronIron +2562.1%
Contains more CopperCopper +2210%
Contains more ZincZinc +4480%
Contains more PhosphorusPhosphorus +4200%
Contains less SodiumSodium -84.8%
Contains more ManganeseManganese +1817.6%
Contains more SeleniumSelenium +5420%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37%
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 8% 0% 0% 0% 7.5% 13% 1.5% 2.6% 7.4% 0% 0% 2.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1966.7%
Contains more Vitamin B2Vitamin B2 +198.2%
Contains more Vitamin B3Vitamin B3 +10937.5%
Contains more FolateFolate +1533.3%
Contains more Vitamin CVitamin C +50%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Nuts, coconut water (liquid from coconuts) DV% diff.
Polyunsaturated fat 23.665g 0.002g 158%
Fiber 34.4g 1.1g 133%
Phosphorus 860mg 20mg 120%
Manganese 2.723mg 0.142mg 112%
Selenium 55.2µg 1µg 99%
Copper 0.924mg 0.04mg 98%
Iron 7.72mg 0.29mg 93%
Magnesium 335mg 25mg 74%
Calcium 631mg 24mg 61%
Vitamin B3 8.83mg 0.08mg 55%
Vitamin B1 0.62mg 0.03mg 49%
Fats 30.74g 0.2g 47%
Zinc 4.58mg 0.1mg 41%
Protein 16.54g 0.72g 32%
Calories 486kcal 19kcal 23%
Saturated fat 3.33g 0.176g 14%
Carbs 42.12g 3.71g 13%
Folate 49µg 3µg 12%
Vitamin B2 0.17mg 0.057mg 9%
Monounsaturated fat 2.309g 0.008g 6%
Potassium 407mg 250mg 5%
Sodium 16mg 105mg 4%
Vitamin E 0.5mg 0mg 3%
Vitamin B6 0.032mg 2%
Vitamin C 1.6mg 2.4mg 1%
Vitamin B5 0.043mg 1%
Net carbs 7.72g 2.61g N/A
Sugar 2.61g N/A
Trans fat 0.14g N/A
Choline 1.1mg 0%
Tryptophan 0.436mg 0.008mg 0%
Threonine 0.709mg 0.026mg 0%
Isoleucine 0.801mg 0.028mg 0%
Leucine 1.371mg 0.053mg 0%
Lysine 0.97mg 0.032mg 0%
Methionine 0.588mg 0.013mg 0%
Phenylalanine 1.016mg 0.037mg 0%
Valine 0.95mg 0.044mg 0%
Histidine 0.531mg 0.017mg 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
4% 95%
Protein: 0.72 g
Fats: 0.2 g
Carbs: 3.71 g
Water: 94.99 g
Other: 0.38 g
Contains more ProteinProtein +2197.2%
Contains more FatsFats +15270%
Contains more CarbsCarbs +1035.3%
Contains more OtherOther +1163.2%
Contains more WaterWater +1537.8%

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
95% 4%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +28762.5%
Contains more Poly. FatPolyunsaturated fat +1183150%
Contains less Sat. FatSaturated fat -94.7%

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. Nuts, coconut water (liquid from coconuts) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170174/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.