Pistachios 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
Pistachios
Best for low-carb
Pistachios
Macro Comparison
Pistachios: 100g (100g) | Coconut Flakes: 100g (100g)
560
Pistachios
456
Coconut Flakes
20.2g
Pistachios
3.13g
Coconut Flakes
27.2g
Pistachios
51.85g
Coconut Flakes
45.3g
Pistachios
27.99g
Coconut Flakes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
14%
Pistachios
3%
Coconut Flakes
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| Nutrient | Pistachios | Coconut Flakes |
|---|---|---|
| Calories | 560 | 456 |
| Protein | 20.2g | 3.1g |
| Carbs | 27.2g | 51.9g |
| Fat | 45.3g | 28g |
| Fiber | 10.6g | 9.9g |
| Sugar | 7.66g | 36.75g |
| Sodium | 1mg | 285mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 5.91g | 26.4g |
| Potassium | 1020mg | 361mg |
| Vitamin A | 26mcg | 0mcg |
| Vitamin C | 5.6mg | 0mg |
| Calcium | 105mg | 11mg |
| Iron | 3.92mg | 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 Pistachios. Pistachios delivers 20.2g protein per serving — 17.1g more than Coconut Flakes.
For low-carb diets
Choose Pistachios with 27.2g carbs per serving.
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Take the free quizCommon Questions
Is Pistachios or Coconut Flakes better for weight loss?
For weight loss, Coconut Flakes is the better choice. Pistachios has 560 calories and 20.2g 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, Pistachios or Coconut Flakes?
Pistachios has more protein per serving. Pistachios provides 20.2g and Coconut Flakes provides 3.13g of protein.
Can I eat both pistachios and coconut flakes together?
Yes! Combining pistachios and coconut flakes gives you 1016 calories and 23.33g protein. This combination can work well as part of a balanced meal.