Chia Seeds vs Coconut Meat: Difference, Benefits, More

Chia Seeds and coconut meat belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on chia seeds and coconut meat and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Coconut Meat

Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.

Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.

Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.

It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.

There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.

Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.

Coconut meat is available in various forms, including dried, frozen, and canned.

Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.

If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.

It is flavorful, versatile, and has various health benefits.

Coconut Meat are not an excellent source of any particular vitamin.

However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.

Chia Seeds vs Coconut Meat Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs coconut meat.

This comparison will start by comparing the caloric value of chia seeds and coconut meat and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Chia Seeds vs Coconut Meat Calories

Nuts and seeds are generally high in calories; the same goes for chia seeds and coconut meat, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing coconut meat vs chia seeds for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 136 calories per serving of chia seeds.

However, both chia seeds and coconut meat can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Chia Seeds vs Coconut Meat Protein

Nuts and seeds, including chia seeds and coconut meat, are an important source of plant-based protein.

Chia Seeds offer around 80% more protein than coconut meat.

Chia Seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).

Chia Seeds vs Coconut Meat Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and coconut meat.

The total amount of carbohydrates is around 64% higher in chia seeds than in coconut meat. They have 42.1 grams per 100 grams, compared to 15.2 grams in coconut meat.

There’s less sugar in chia seeds than in coconut meat, 100% precisely.

One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of coconut meat contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in chia seeds and coconut meat.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than coconut meat which offer 2.5 grams per portion.

Chia Seeds vs Coconut Meat Fats

Like the other nuts and seeds, fats in chia seeds and coconut meat are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in chia seeds and coconut meat:

• Chia Seeds: 30.7 grams per 100 grams
• Coconut Meat: 33.5 per 100 grams

Speaking of saturated fats, chia seeds are 89% lower in saturated fats.

Chia Seeds and coconut meat contain 3.3 grams and 29.7 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Coconut Meat Vitamins Content

This section will discuss the vitamin content of chia seeds and coconut meat.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chia Seeds have a higher amount of vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

However, coconut meat have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

Chia Seeds and coconut meat contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chia seeds and coconut meat contain side by side, so you can easily compare them.

Chia Seeds vs Coconut Meat Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and coconut meat comparison focuses on their mineral content.

Chia Seeds are a better source of sodium than coconut meat.

On the other hand, coconut meat have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Chia Seeds and coconut meat contain the same amount of fluoride.

Check out the table below to learn how chia seeds and coconut meat compare when it comes to mineral contents.

The Final Word

Chia Seeds and coconut meat are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both chia seeds and coconut meat are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.