Coconut Flakes vs pumpkin seeds
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
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
Coconut Flakes: 100g (100g) | pumpkin seeds: 100g (100g)
456
Coconut Flakes
559
pumpkin seeds
3.13g
Coconut Flakes
29.9g
pumpkin seeds
51.85g
Coconut Flakes
18.7g
pumpkin seeds
27.99g
Coconut Flakes
40g
pumpkin seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
3%
Coconut Flakes
21%
pumpkin seeds
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| Nutrient | Coconut Flakes | pumpkin seeds |
|---|---|---|
| Calories | 456 | 559 |
| Protein | 3.1g | 29.9g |
| Carbs | 51.9g | 18.7g |
| Fat | 28g | 40g |
| Fiber | 9.9g | 5.08g |
| Sugar | 36.75g | — |
| Sodium | 285mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 26.4g | — |
| Potassium | 361mg | 691mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 11mg | 37.4mg |
| Iron | 1.51mg | 8.36mg |
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 pumpkin seeds. pumpkin seeds delivers 29.9g protein per serving — 26.8g more than Coconut Flakes.
For low-carb diets
Choose pumpkin seeds with 18.7g carbs per serving.
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Take the free quizCommon Questions
Is Coconut Flakes or pumpkin seeds 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 pumpkin seeds has 559 calories and 29.9g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Coconut Flakes or pumpkin seeds?
pumpkin seeds has more protein per serving. Coconut Flakes provides 3.13g and pumpkin seeds provides 29.9g of protein.
Can I eat both coconut flakes and pumpkin seeds together?
Yes! Combining coconut flakes and pumpkin seeds gives you 1015 calories and 33.03g protein. This combination can work well as part of a balanced meal.