sesame 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

sesame seeds

Best for low-carb

sesame seeds

Macro Comparison

sesame seeds: 100g (100g)  |  Coconut Flakes: 100g (100g)

CaloriesLower is better for weight loss

565

sesame seeds

vs

456

Coconut Flakes

ProteinHigher supports muscle growth

17g

sesame seeds

vs

3.13g

Coconut Flakes

CarbsLower for low-carb diets

25.7g

sesame seeds

vs

51.85g

Coconut Flakes

FatLower for calorie control

48g

sesame seeds

vs

27.99g

Coconut Flakes

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

12%

sesame seeds

3%

Coconut Flakes

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Per 100g Comparison

Nutrientsesame seedsCoconut Flakes
Calories565456
Protein17g3.1g
Carbs25.7g51.9g
Fat48g28g
Fiber14g9.9g
Sugar—36.75g
Sodium11mg285mg
Cholesterol0mg0mg
Saturated Fat6.72g26.4g
Potassium475mg361mg
Vitamin A0mcg0mcg
Vitamin C0mg0mg
Calcium989mg11mg
Iron14.8mg1.51mg

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 sesame seeds. sesame seeds delivers 17g protein per serving — 13.9g more than Coconut Flakes.

For low-carb diets

Choose sesame seeds with 25.7g carbs per serving.

Full sesame seeds nutrition facts →Full Coconut Flakes nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is sesame seeds or Coconut Flakes better for weight loss?

For weight loss, Coconut Flakes is the better choice. sesame seeds has 565 calories and 17g 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, sesame seeds or Coconut Flakes?

sesame seeds has more protein per serving. sesame seeds provides 17g and Coconut Flakes provides 3.13g of protein.

Can I eat both sesame seeds and coconut flakes together?

Yes! Combining sesame seeds and coconut flakes gives you 1021 calories and 20.13g protein. This combination can work well as part of a balanced meal.

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