Nuts Coconut Meat (Raw)vsFlaxseed
Nuts Coconut Meat (Raw) has 354 calories and 3.3g protein per 100g. Flaxseed has 534 calories and 18g protein per 100g Flaxseed has more protein, Nuts Coconut Meat (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Coconut Meat (Raw) vs Flaxseed
Go with Nuts Coconut Meat (Raw) at just 354 kcal per 100g — 34% fewer calories.
Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g fat — fat and protein slow digestion while fiber adds bulk.
Flaxseed packs 18.3g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Flaxseed is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Flaxseed provides 813mg of potassium per 100g — important for muscle function and hydration.
Flaxseed provides 255mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Coconut Meat (Raw)
High in saturated fat with 29.7g per 100g, which is worth watching if you are managing heart health or cholesterol.
Flaxseed
Calorie-dense at 534 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Coconut Meat | Seeds Flaxseed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 354kcal18% | 534kcal27% | <0.1kcal |
| Protein | 3.3g7% | 18g37% | <0.1g |
| Total Fat | 34g43% | 42g54% | <0.1g |
| Saturated Fat | 30g149% | 3.7g18% | +26g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 15g6% | 29g11% | <0.1g |
| Dietary Fiber | 9.0g32% | 27g98% | <0.1g |
| Sugars | 6.2g | 1.6g | +4.7g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 3.3mg4% | 0.60mg1% | +2.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.24mg2% | 0.31mg2% | <0.1mg |
| Vitamin K | 0.20mcg0% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | <0.1mg3% | 0.47mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 26mcg7% | 87mcg22% | <0.1mcg |
| Thiamin (B1) | <0.1mg6% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | <0.1mg2% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 0.54mg3% | 3.1mg19% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 20mg1% | 30mg1% | <0.1mg |
| Calcium | 14mg1% | 255mg20% | <0.1mg |
| Iron | 2.4mg14% | 5.7mg32% | <0.1mg |
| Potassium | 356mg8% | 813mg17% | <0.1mg |
| Phosphorus | 113mg9% | 642mg51% | <0.1mg |
| Magnesium | 32mg8% | 392mg93% | <0.1mg |
| Zinc | 1.1mg10% | 4.3mg39% | <0.1mg |
| Copper | 0.43mg48% | 1.2mg136% | <0.1mg |
| Manganese | 1.5mg65% | 2.5mg108% | <0.1mg |
| Selenium | 10mcg18% | 25mcg46% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Coconut Meat (Raw) is significantly lower in calories at just 354 kcal per 100g compared to 534 kcal for Flaxseed — that's 51% fewer calories, making Nuts Coconut Meat (Raw) the better choice for calorie-conscious diets.
Protein: Flaxseed provides more protein with 18.3g versus 3.33g per 100g. In terms of protein-to-calorie efficiency, Flaxseed offers better value for building and maintaining muscle.
Fat: Nuts Coconut Meat (Raw) is the leaner option with 33.5g of total fat per 100g compared to 42.2g. Flaxseed has less saturated fat (3.66g vs 29.7g).
Key Vitamins: The most notable vitamin differences are in Thiamin (B1) (Flaxseed: 1.64mg vs 0.066mg), Vitamin K (Flaxseed: 4.3mcg vs 0.2mcg), Vitamin B6 (Flaxseed: 0.473mg vs 0.054mg).
Key Minerals: Notable mineral differences include Calcium (Flaxseed: 255mg vs 14mg), Magnesium (Flaxseed: 392mg vs 32mg), Phosphorus (Flaxseed: 642mg vs 113mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Coconut Meat (Raw) or Flaxseed?
- Flaxseed has more protein with 18.3g per 100g compared to 3.33g for Nuts Coconut Meat (Raw).
- Which is lower in calories, Nuts Coconut Meat (Raw) or Flaxseed?
- Nuts Coconut Meat (Raw) is lower in calories with 354 kcal per 100g versus 534 kcal.
- Is Nuts Coconut Meat (Raw) or Flaxseed healthier?
- It depends on your goals. Nuts Coconut Meat (Raw) has 354 calories and 3.33g protein per 100g, while Flaxseed has 534 calories and 18.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Coconut Meat (Raw) or Flaxseed?
- Nuts Coconut Meat (Raw) is leaner with 33.5g of fat per 100g compared to 42.2g.
- Which has more fiber, Nuts Coconut Meat (Raw) or Flaxseed?
- Flaxseed has more fiber with 27.3g per 100g compared to 9g.