Coconut Milk vs. Chia Seeds
Nutrition comparison of Coconut Milk and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut milk
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut milk and chia seeds:
- Both chia seeds and coconut milk are high in calcium.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, coconut milk contains more Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and coconut milk has 94% less calories than chia seed - chia seed has 486 calories per 100 grams and coconut milk has 31 calories.
For macronutrient ratios, coconut milk is lighter in protein, heavier in carbs and heavier in fat compared to chia seeds per calorie. Coconut milk has a macronutrient ratio of 3:37:60 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Milk | Chia Seeds | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 37% | 33% |
| Fat | 60% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and coconut milk has 93% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and coconut milk has 2.9g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than coconut milk - chia seed has 34.4g of dietary fiber per 100 grams and coconut milk does not contain significant amounts.
sugar
Chia seed has less sugar than coconut milk - coconut milk has 2.5g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 77 times more protein than coconut milk - chia seed has 16.5g of protein per 100 grams and coconut milk has 0.21g of protein.
Fat
saturated fat
Coconut milk has 37% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and coconut milk has 2.1g of saturated fat.
trans fat
Both chia seeds and coconut milk are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and coconut milk does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than coconut milk - chia seed has 1.6mg of Vitamin C per 100 grams and coconut milk does not contain significant amounts.
Vitamin A
Coconut milk has more Vitamin A than chia seed - coconut milk has 63ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Coconut milk has more Vitamin D than chia seed - coconut milk has 42iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than coconut milk - chia seed has 0.5mg of Vitamin E per 100 grams and coconut milk does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, coconut milk contains more Vitamin B12.
| Coconut Milk | Chia Seeds | |
|---|---|---|
| Thiamin | ~ | 0.62 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | ~ | 8.83 MG |
| Folate | ~ | 49 UG |
| Vitamin B12 | 1.25 UG | ~ |
Minerals
calcium
Both chia seeds and coconut milk are high in calcium. Chia seed has 236% more calcium than coconut milk - chia seed has 631mg of calcium per 100 grams and coconut milk has 188mg of calcium.
iron
Chia seed is an excellent source of iron and it has 24 times more iron than coconut milk - chia seed has 7.7mg of iron per 100 grams and coconut milk has 0.3mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 20 times more potassium than coconut milk - chia seed has 407mg of potassium per 100 grams and coconut milk has 19mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Milk (Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2) and Chia Seeds (Seeds, chia seeds, dried) .
Coconut Milk g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
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 milk contain more calories in 100 grams?Chia seed is high in calories and coconut milk has 90% less calories than chia seed - chia seed has 486 calories in 100g and coconut milk has 31 calories.
Does chia seeds or coconut milk have more carbohydrates?
By weight, chia seed is high in carbohydrates and coconut milk has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and coconut milk has 2.9g of carbohydrates.
Does chia seeds or coconut milk contain more calcium?
Both chia seeds and coconut milk are high in calcium. Chia seed has 240% more calcium than coconut milk - chia seed has 631mg of calcium in 100 grams and coconut milk has 188mg of calcium.
Does chia seeds or coconut milk contain more iron?
Chia seed is an abundant source of iron and it has 24 times more iron than coconut milk - chia seed has 7.7mg of iron in 100 grams and coconut milk has 0.3mg of iron.
Does chia seeds or coconut milk contain more potassium?
Chia seed is a rich source of potassium and it has 20 times more potassium than coconut milk - chia seed has 407mg of potassium in 100 grams and coconut milk has 19mg of potassium.