sunflower seed, kernel 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
sunflower seed, kernel
Best for low-carb
sunflower seed, kernel
Macro Comparison
sunflower seed, kernel: 100g (100g) | Coconut Flakes: 100g (100g)
584
sunflower seed, kernel
456
Coconut Flakes
18.9g
sunflower seed, kernel
3.13g
Coconut Flakes
24.5g
sunflower seed, kernel
51.85g
Coconut Flakes
48.4g
sunflower seed, kernel
27.99g
Coconut Flakes
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
sunflower seed, kernel
3%
Coconut Flakes
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| Nutrient | sunflower seed, kernel | Coconut Flakes |
|---|---|---|
| Calories | 584 | 456 |
| Protein | 18.9g | 3.1g |
| Carbs | 24.5g | 51.9g |
| Fat | 48.4g | 28g |
| Fiber | 7.22g | 9.9g |
| Sugar | — | 36.75g |
| Sodium | 0mg | 285mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 26.4g |
| Potassium | 657mg | 361mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 116mg | 11mg |
| Iron | 4.37mg | 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 sunflower seed, kernel. sunflower seed, kernel delivers 18.9g protein per serving — 15.8g more than Coconut Flakes.
For low-carb diets
Choose sunflower seed, kernel with 24.5g carbs per serving.
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Take the free quizCommon Questions
Is sunflower seed, kernel or Coconut Flakes better for weight loss?
For weight loss, Coconut Flakes is the better choice. sunflower seed, kernel has 584 calories and 18.9g 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, sunflower seed, kernel or Coconut Flakes?
sunflower seed, kernel has more protein per serving. sunflower seed, kernel provides 18.9g and Coconut Flakes provides 3.13g of protein.
Can I eat both sunflower seed, kernel and coconut flakes together?
Yes! Combining sunflower seed, kernel and coconut flakes gives you 1040 calories and 22.029999999999998g protein. This combination can work well as part of a balanced meal.