Coconut Flakes vs walnuts, English, 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
walnuts, English, halves
Best for low-carb
walnuts, English, halves
Macro Comparison
Coconut Flakes: 100g (100g) | walnuts, English, halves: 100g (100g)
456
Coconut Flakes
654
walnuts, English, halves
3.13g
Coconut Flakes
14.6g
walnuts, English, halves
51.85g
Coconut Flakes
10.9g
walnuts, English, halves
27.99g
Coconut Flakes
69.7g
walnuts, English, halves
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
3%
Coconut Flakes
9%
walnuts, English, halves
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Take the free quizPer 100g Comparison
| Nutrient | Coconut Flakes | walnuts, English, halves |
|---|---|---|
| Calories | 456 | 654 |
| Protein | 3.1g | 14.6g |
| Carbs | 51.9g | 10.9g |
| Fat | 28g | 69.7g |
| Fiber | 9.9g | 5.21g |
| Sugar | 36.75g | — |
| Sodium | 285mg | 0mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 26.4g | 6.05g |
| Potassium | 361mg | 424mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 11mg | 88.3mg |
| Iron | 1.51mg | 2.24mg |
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 walnuts, English, halves. walnuts, English, halves delivers 14.6g protein per serving — 11.5g more than Coconut Flakes.
For low-carb diets
Choose walnuts, English, halves with 10.9g carbs per serving.
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Take the free quizCommon Questions
Is Coconut Flakes or walnuts, English, 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 walnuts, English, halves has 654 calories and 14.6g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Coconut Flakes or walnuts, English, halves?
walnuts, English, halves has more protein per serving. Coconut Flakes provides 3.13g and walnuts, English, halves provides 14.6g of protein.
Can I eat both coconut flakes and walnuts, english, halves together?
Yes! Combining coconut flakes and walnuts, english, halves gives you 1110 calories and 17.73g protein. This combination can work well as part of a balanced meal.