Hemp Seeds 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
Hemp Seeds
Best for low-carb
Hemp Seeds
Macro Comparison
Hemp Seeds: 100g (100g) | Coconut Flakes: 100g (100g)
553
Hemp Seeds
456
Coconut Flakes
31.6g
Hemp Seeds
3.13g
Coconut Flakes
8.67g
Hemp Seeds
51.85g
Coconut Flakes
48.8g
Hemp Seeds
27.99g
Coconut Flakes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
23%
Hemp Seeds
3%
Coconut Flakes
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| Nutrient | Hemp Seeds | Coconut Flakes |
|---|---|---|
| Calories | 553 | 456 |
| Protein | 31.6g | 3.1g |
| Carbs | 8.7g | 51.9g |
| Fat | 48.8g | 28g |
| Fiber | 4g | 9.9g |
| Sugar | 1.5g | 36.75g |
| Sodium | 5mg | 285mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 4.6g | 26.4g |
| Potassium | 1200mg | 361mg |
| Vitamin A | 1mcg | 0mcg |
| Vitamin C | 0.5mg | 0mg |
| Calcium | 70mg | 11mg |
| Iron | 7.95mg | 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 Hemp Seeds. Hemp Seeds delivers 31.6g protein per serving — 28.5g more than Coconut Flakes.
For low-carb diets
Choose Hemp Seeds with 8.67g carbs per serving.
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Take the free quizCommon Questions
Is Hemp Seeds or Coconut Flakes better for weight loss?
For weight loss, Coconut Flakes is the better choice. Hemp Seeds has 553 calories and 31.6g 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, Hemp Seeds or Coconut Flakes?
Hemp Seeds has more protein per serving. Hemp Seeds provides 31.6g and Coconut Flakes provides 3.13g of protein.
Can I eat both hemp seeds and coconut flakes together?
Yes! Combining hemp seeds and coconut flakes gives you 1009 calories and 34.730000000000004g protein. This combination can work well as part of a balanced meal.