Coconut Flakes vs pecans, halves
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
pecans, halves
Best for low-carb
pecans, halves
Macro Comparison
Coconut Flakes: 100g (100g) | pecans, halves: 100g (100g)
456
Coconut Flakes
691
pecans, halves
3.13g
Coconut Flakes
9.96g
pecans, halves
51.85g
Coconut Flakes
12.7g
pecans, halves
27.99g
Coconut Flakes
73.3g
pecans, halves
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
3%
Coconut Flakes
6%
pecans, halves
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| Nutrient | Coconut Flakes | pecans, halves |
|---|---|---|
| Calories | 456 | 691 |
| Protein | 3.1g | 10g |
| Carbs | 51.9g | 12.7g |
| Fat | 28g | 73.3g |
| Fiber | 9.9g | 5.79g |
| Sugar | 36.75g | — |
| Sodium | 285mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 26.4g | 6.46g |
| Potassium | 361mg | 360mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 11mg | 54.8mg |
| Iron | 1.51mg | 2.37mg |
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 pecans, halves. pecans, halves delivers 9.96g protein per serving — 6.8g more than Coconut Flakes.
For low-carb diets
Choose pecans, halves with 12.7g carbs per serving.
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Take the free quizCommon Questions
Is Coconut Flakes or pecans, halves 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 pecans, halves has 691 calories and 9.96g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Coconut Flakes or pecans, halves?
pecans, halves has more protein per serving. Coconut Flakes provides 3.13g and pecans, halves provides 9.96g of protein.
Can I eat both coconut flakes and pecans, halves together?
Yes! Combining coconut flakes and pecans, halves gives you 1147 calories and 13.09g protein. This combination can work well as part of a balanced meal.