Nuts Coconut Meat (Raw)vsChia Seeds
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Chia Seeds has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Chia Seeds
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 27% fewer calories.
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Chia Seeds packs 16.5g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Chia Seeds provides 407mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 486kcal24% | <0.1kcal |
| Protein | 3.3g7% | 17g33% | <0.1g |
| Total Fat | 34g43% | 31g39% | +2.8g |
| Saturated Fat | 30g149% | 3.3g17% | +26g |
| Trans Fat | — | 0.14g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 42g15% | <0.1g |
| Dietary Fiber | 9.0g32% | 34g123% | <0.1g |
| Sugars | 6.2g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 3.3mg4% | 1.6mg2% | +1.7mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.24mg2% | 0.50mg3% | <0.1mg |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg3% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 49mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 16mg1% | +4.0mg |
| Calcium | 14mg1% | 631mg49% | <0.1mg |
| Iron | 2.4mg14% | 7.7mg43% | <0.1mg |
| Potassium | 356mg8% | 407mg9% | <0.1mg |
| Phosphorus | 113mg9% | 860mg69% | <0.1mg |
| Magnesium | 32mg8% | 335mg80% | <0.1mg |
| Zinc | 1.1mg10% | 4.6mg42% | <0.1mg |
| Copper | 0.43mg48% | 0.92mg103% | <0.1mg |
| Manganese | 1.5mg65% | 2.7mg118% | <0.1mg |
| Selenium | 10mcg18% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 486 kcal for Chia Seeds — that's 37% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Chia Seeds provides more protein with 16.5g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Chia Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Coconut Meat (Raw) has 33.5g and Chia Seeds has 30.7g per 100g.
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Chia Seeds: 8.83mg vs 0.54mg), Thiamin (B1) (Chia Seeds: 0.62mg vs 0.066mg), Riboflavin (B2) (Chia Seeds: 0.17mg vs 0.02mg).
Key Minerals: Notable mineral differences include Calcium (Chia Seeds: 631mg vs 14mg), Magnesium (Chia Seeds: 335mg vs 32mg), Phosphorus (Chia Seeds: 860mg vs 113mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Chia Seeds?
- Chia Seeds has more protein with 16.5g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Chia Seeds?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 486 kcal.
- Is Nuts Coconut Meat (Raw) or Chia Seeds healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Chia Seeds?
- Chia Seeds is leaner with 30.7g of fat per 100g compared to 33.5g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 9g.