almonds vs Coconut Flakes
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Coconut Flakes
Best for muscle gain
almonds
Best for low-carb
almonds
Macro Comparison
almonds: 100g (100g) | Coconut Flakes: 100g (100g)
579
almonds
456
Coconut Flakes
21.5g
almonds
3.13g
Coconut Flakes
20g
almonds
51.85g
Coconut Flakes
51.1g
almonds
27.99g
Coconut Flakes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
almonds
3%
Coconut Flakes
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| Nutrient | almonds | Coconut Flakes |
|---|---|---|
| Calories | 579 | 456 |
| Protein | 21.5g | 3.1g |
| Carbs | 20g | 51.9g |
| Fat | 51.1g | 28g |
| Fiber | 10.8g | 9.9g |
| Sugar | — | 36.75g |
| Sodium | 0mg | 285mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 3.78g | 26.4g |
| Potassium | 733mg | 361mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 254mg | 11mg |
| Iron | 3.74mg | 1.51mg |
Which Should You Choose?
For weight loss
Choose Coconut Flakes. With 456 calories and 3.13g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose almonds. almonds delivers 21.5g protein per serving — 18.4g more than Coconut Flakes.
For low-carb diets
Choose almonds with 20g carbs per serving.
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Take the free quizCommon Questions
Is almonds or Coconut Flakes better for weight loss?
For weight loss, Coconut Flakes is the better choice. almonds has 579 calories and 21.5g protein per serving, while Coconut Flakes has 456 calories and 3.13g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, almonds or Coconut Flakes?
almonds has more protein per serving. almonds provides 21.5g and Coconut Flakes provides 3.13g of protein.
Can I eat both almonds and coconut flakes together?
Yes! Combining almonds and coconut flakes gives you 1035 calories and 24.63g protein. This combination can work well as part of a balanced meal.