Nuts, coconut meat vs Seeds, chia seeds
Nutrition comparison per 100 g serving
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Seeds, chia seeds wins in 18 out of 27 nutrient categories
Nuts, coconut meat: 5
vs
Seeds, chia seeds: 18
(4 ties)
Overview
| Nutrient | Nuts, coconut meat | Seeds, chia seeds | Winner |
|---|---|---|---|
| Calories | 592 cal | 486 cal | |
| Protein | 5.3 g | 16.5 g | |
| Carbs | 44.4 g | 42.1 g | |
| Fat | 47 g | 30.7 g | |
| Fiber | 0 g | 34.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, coconut meat | Seeds, chia seeds | Winner |
|---|---|---|---|
| Folate, total | 9 UG | 49 UG | |
| Niacin | 0.6 MG | 8.8 MG | |
| Pantothenic acid | 0.8 MG | 0 MG | |
| Riboflavin | 0.1 MG | 0.2 MG | |
| Thiamin | 0.1 MG | 0.6 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0 MG | |
| Vitamin C, total ascorbic acid | 1.5 MG | 1.6 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.5 MG |
Minerals
| Mineral | Nuts, coconut meat | Seeds, chia seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 27 MG | 631 MG | |
| Copper, Cu | 0.8 MG | 0.9 MG | |
| Iron, Fe | 3.4 MG | 7.7 MG | |
| Magnesium, Mg | 92 MG | 335 MG | |
| Manganese, Mn | 2.8 MG | 2.7 MG | |
| Phosphorus, P | 211 MG | 860 MG | |
| Potassium, K | 554 MG | 407 MG | |
| Selenium, Se | 0 UG | 55.2 UG | |
| Sodium, Na | 37 MG | 16 MG | |
| Zinc, Zn | 2.1 MG | 4.6 MG |