Coconut Flakes vs Cashews
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
Cashews
Best for low-carb
Cashews
Macro Comparison
Coconut Flakes: 100g (100g) | Cashews: 100g (100g)
456
Coconut Flakes
553
Cashews
3.13g
Coconut Flakes
17.4g
Cashews
51.85g
Coconut Flakes
36.3g
Cashews
27.99g
Coconut Flakes
38.9g
Cashews
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
3%
Coconut Flakes
13%
Cashews
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| Nutrient | Coconut Flakes | Cashews |
|---|---|---|
| Calories | 456 | 553 |
| Protein | 3.1g | 17.4g |
| Carbs | 51.9g | 36.3g |
| Fat | 28g | 38.9g |
| Fiber | 9.9g | 4.1g |
| Sugar | 36.75g | — |
| Sodium | 285mg | 4.76mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 26.4g | — |
| Potassium | 361mg | 638mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 11mg | 42mg |
| Iron | 1.51mg | 5.99mg |
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 Cashews. Cashews delivers 17.4g protein per serving — 14.3g more than Coconut Flakes.
For low-carb diets
Choose Cashews with 36.3g carbs per serving.
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Take the free quizCommon Questions
Is Coconut Flakes or Cashews better for weight loss?
For weight loss, Coconut Flakes is the better choice. Coconut Flakes has 456 calories and 3.13g protein per serving, while Cashews has 553 calories and 17.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Coconut Flakes or Cashews?
Cashews has more protein per serving. Coconut Flakes provides 3.13g and Cashews provides 17.4g of protein.
Can I eat both coconut flakes and cashews together?
Yes! Combining coconut flakes and cashews gives you 1009 calories and 20.529999999999998g protein. This combination can work well as part of a balanced meal.