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