Coconut Flakes vs hazelnuts or filberts
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
hazelnuts or filberts
Best for low-carb
hazelnuts or filberts
Macro Comparison
Coconut Flakes: 100g (100g) | hazelnuts or filberts: 100g (100g)
456
Coconut Flakes
628
hazelnuts or filberts
3.13g
Coconut Flakes
13.5g
hazelnuts or filberts
51.85g
Coconut Flakes
26.5g
hazelnuts or filberts
27.99g
Coconut Flakes
53.5g
hazelnuts or filberts
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
3%
Coconut Flakes
9%
hazelnuts or filberts
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| Nutrient | Coconut Flakes | hazelnuts or filberts |
|---|---|---|
| Calories | 456 | 628 |
| Protein | 3.1g | 13.5g |
| Carbs | 51.9g | 26.5g |
| Fat | 28g | 53.5g |
| Fiber | 9.9g | 8.41g |
| Sugar | 36.75g | — |
| Sodium | 285mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 26.4g | — |
| Potassium | 361mg | 636mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 11mg | 135mg |
| Iron | 1.51mg | 3.46mg |
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 hazelnuts or filberts. hazelnuts or filberts delivers 13.5g protein per serving — 10.4g more than Coconut Flakes.
For low-carb diets
Choose hazelnuts or filberts with 26.5g carbs per serving.
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Take the free quizCommon Questions
Is Coconut Flakes or hazelnuts or filberts 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 hazelnuts or filberts has 628 calories and 13.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Coconut Flakes or hazelnuts or filberts?
hazelnuts or filberts has more protein per serving. Coconut Flakes provides 3.13g and hazelnuts or filberts provides 13.5g of protein.
Can I eat both coconut flakes and hazelnuts or filberts together?
Yes! Combining coconut flakes and hazelnuts or filberts gives you 1084 calories and 16.63g protein. This combination can work well as part of a balanced meal.