Chia Seeds vs. Coconut Cream
Nutrition comparison of Chia Seeds and Coconut Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
coconut cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and coconut cream:
- Both chia seeds and coconut cream are high in calories, dietary fiber, iron and potassium.
- Chia seed has more thiamin, riboflavin and niacin, however, coconut cream contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and coconut cream are high in calories. Chia seed has 47% more calories than coconut cream - chia seed has 486 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, chia seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut cream per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for coconut cream, 4:8:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Coconut Cream | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 33% | 8% |
| Fat | 54% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and coconut cream has 84% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
dietary fiber
Both chia seeds and coconut cream are high in dietary fiber. Chia seed has 14 times more dietary fiber than coconut cream - chia seed has 34.4g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
Protein
protein
Chia seed is an excellent source of protein and it has 356% more protein than coconut cream - chia seed has 16.5g of protein per 100 grams and coconut cream has 3.6g of protein.
Fat
saturated fat
Coconut cream is high in saturated fat and chia seed has 89% less saturated fat than coconut cream - chia seed has 3.3g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
trans fat
Both chia seeds and coconut cream are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and coconut cream does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and coconut cream contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than coconut cream - chia seed has 16.2ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than coconut cream - chia seed has 0.5mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, coconut cream contains more pantothenic acid and Vitamin B6. Both chia seeds and coconut cream contain significant amounts of folate.
| Chia Seeds | Coconut Cream | |
|---|---|---|
| Thiamin | 0.62 MG | 0.03 MG |
| Riboflavin | 0.17 MG | ~ |
| Niacin | 8.83 MG | 0.89 MG |
| Pantothenic acid | ~ | 0.261 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | 49 UG | 23 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 56 times more calcium than coconut cream - chia seed has 631mg of calcium per 100 grams and coconut cream has 11mg of calcium.
iron
Both chia seeds and coconut cream are high in iron. Chia seed has 239% more iron than coconut cream - chia seed has 7.7mg of iron per 100 grams and coconut cream has 2.3mg of iron.
potassium
Both chia seeds and coconut cream are high in potassium. Chia seed has 25% more potassium than coconut cream - chia seed has 407mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than coconut cream per 100 grams.
| Chia Seeds | Coconut Cream | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.379 G |
| Total | 5.928 G | 0.379 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chia Seeds or Coconut Cream .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) .
Chia Seeds g
()
|
Daily Values (%) |
Coconut Cream g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or coconut cream contain more calories in 100 grams?Both chia seeds and coconut cream are high in calories. Chia seed has 50% more calories than coconut cream - chia seed has 486 calories in 100g and coconut cream has 330 calories.
Does chia seeds or coconut cream have more carbohydrates?
By weight, chia seed is high in carbohydrates and coconut cream has 80% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and coconut cream has 6.7g of carbohydrates.
Does chia seeds or coconut cream contain more calcium?
Chia seed is a rich source of calcium and it has 56 times more calcium than coconut cream - chia seed has 631mg of calcium in 100 grams and coconut cream has 11mg of calcium.
Does chia seeds or coconut cream contain more iron?
Both chia seeds and coconut cream are high in iron. Chia seed has 240% more iron than coconut cream - chia seed has 7.7mg of iron in 100 grams and coconut cream has 2.3mg of iron.
Does chia seeds or coconut cream contain more potassium?
Both chia seeds and coconut cream are high in potassium. Chia seed has 30% more potassium than coconut cream - chia seed has 407mg of potassium in 100 grams and coconut cream has 325mg of potassium.