pumpkin 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
pumpkin seeds
Best for low-carb
pumpkin seeds
Macro Comparison
pumpkin seeds: 100g (100g) | Coconut Flakes: 100g (100g)
559
pumpkin seeds
456
Coconut Flakes
29.9g
pumpkin seeds
3.13g
Coconut Flakes
18.7g
pumpkin seeds
51.85g
Coconut Flakes
40g
pumpkin seeds
27.99g
Coconut Flakes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
21%
pumpkin seeds
3%
Coconut Flakes
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| Nutrient | pumpkin seeds | Coconut Flakes |
|---|---|---|
| Calories | 559 | 456 |
| Protein | 29.9g | 3.1g |
| Carbs | 18.7g | 51.9g |
| Fat | 40g | 28g |
| Fiber | 5.08g | 9.9g |
| Sugar | — | 36.75g |
| Sodium | 0mg | 285mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 26.4g |
| Potassium | 691mg | 361mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 37.4mg | 11mg |
| Iron | 8.36mg | 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 pumpkin seeds. pumpkin seeds delivers 29.9g protein per serving — 26.8g more than Coconut Flakes.
For low-carb diets
Choose pumpkin seeds with 18.7g carbs per serving.
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Take the free quizCommon Questions
Is pumpkin seeds or Coconut Flakes better for weight loss?
For weight loss, Coconut Flakes is the better choice. pumpkin seeds has 559 calories and 29.9g 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, pumpkin seeds or Coconut Flakes?
pumpkin seeds has more protein per serving. pumpkin seeds provides 29.9g and Coconut Flakes provides 3.13g of protein.
Can I eat both pumpkin seeds and coconut flakes together?
Yes! Combining pumpkin seeds and coconut flakes gives you 1015 calories and 33.03g protein. This combination can work well as part of a balanced meal.