USDA-derived comparison
Chia Seeds vs Coconut
Chia Seeds leads for Fiber, Magnesium and Phosphorus per 100g, while Coconut holds its own elsewhere.
Who each is for: Choose chia Seeds for fiber and magnesium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Chia Seeds
Typical serving: 2 tbsps (24g)
41/100
Coconut
Typical serving: a 30g piece (30g)
9/100
No clear per-100g leads, which is a result in itself.
Full Coconut pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Chia Seeds | Coconut |
|---|---|---|
| Calories | 486 kcal | 354 kcal |
| Protein | 17 g | 3 g |
| Carbs | 42 g | 15 g |
| Fat | 31 g | 34 g |
| Fiber | 34 g | 9 g |
| Sat fat | 3 g | 30 g |
| Sodium | 16 mg | 20 mg |
| Potassium | 407 mg | 356 mg |
| Calcium | 631 mg | 14 mg |
| Iron | 7.7 mg | 2.4 mg |
| Magnesium | 335 mg | 32 mg |
| Zinc | 4.6 mg | 1.1 mg |
| Vitamin C | 2 mg | 3 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 49 µg | 26 µg |
Servings differ: 2 tbsps of chia seeds is about 24g, a 30g piece of coconut about 30g. Scale accordingly before deciding anything on the 100g basis alone.
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