Coconut Flakes vs sesame 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
sesame seeds
Best for low-carb
sesame seeds
Macro Comparison
Coconut Flakes: 100g (100g) | sesame seeds: 100g (100g)
456
Coconut Flakes
565
sesame seeds
3.13g
Coconut Flakes
17g
sesame seeds
51.85g
Coconut Flakes
25.7g
sesame seeds
27.99g
Coconut Flakes
48g
sesame seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
3%
Coconut Flakes
12%
sesame seeds
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| Nutrient | Coconut Flakes | sesame seeds |
|---|---|---|
| Calories | 456 | 565 |
| Protein | 3.1g | 17g |
| Carbs | 51.9g | 25.7g |
| Fat | 28g | 48g |
| Fiber | 9.9g | 14g |
| Sugar | 36.75g | — |
| Sodium | 285mg | 11mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 26.4g | 6.72g |
| Potassium | 361mg | 475mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 11mg | 989mg |
| Iron | 1.51mg | 14.8mg |
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 sesame seeds. sesame seeds delivers 17g protein per serving — 13.9g more than Coconut Flakes.
For low-carb diets
Choose sesame seeds with 25.7g carbs per serving.
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Take the free quizCommon Questions
Is Coconut Flakes or sesame 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 sesame seeds has 565 calories and 17g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Coconut Flakes or sesame seeds?
sesame seeds has more protein per serving. Coconut Flakes provides 3.13g and sesame seeds provides 17g of protein.
Can I eat both coconut flakes and sesame seeds together?
Yes! Combining coconut flakes and sesame seeds gives you 1021 calories and 20.13g protein. This combination can work well as part of a balanced meal.