Coconut Flour vs. Almond Flour

Coconut Flour vs. Almond Flour

Coconut Flour vs. Almond Flour

Almond flour is more commonly used than coconut flour due to the ease of substitution for other flours. 

So, to put it simply, here are the comparisons between almond flour and coconut flour:

Coconut Flour

Almond Flour




Low in carbohydrates (compared to grain-based flours)

Made from

Dry coconut pulp

Blanched almonds

Almond meal: unblanched


No effect itself (but may affect those with egg allergy due to number of eggs added for moisture)

May affect those with nut allergies



Twice the price of coconut flour

Recommended amount for similar effect

¼ cup

1 cup

Presence of omega-6 fatty acids (pro-inflammatory)

Low to absent



A little bit more complicated

Similar to other baking flours

Estimation of Nutrients

Per ¼ cup: -

Carbs: 6 g

Fat: 4 g

Protein: 4 g*

Fiber: 10 g

Whole food equivalent: 2/3 cups

Per 1 cup: -

Carbs: 10 g

Fat: 56 g

Protein: 23 g

Fiber: 12 g

Whole food equivalent: 90 almonds

Replacement of breadcrumbs

Possible but might not give similar crunchy texture

Great option

Pesticide/herbicide residue


Glyphosate residue

Vulnerability to heat


Vulnerable (due to high polyunsaturated fat content)

*As coconut flour requires more eggs in the baking process, it will be considered a higher protein option

Take your pick. Which one would you use more often?

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Eat beautiful 2020, Coconut flour vs. Almond Flour – which is better and why?, <https://eatbeautiful.net/coconut-flour-vs-almond-flour-which-is-better-why/>.

Jenkinson, L 2021, The Ultimate Guide To Coconut Flour vs Almond Flour, Ditch the Carbs, <https://www.ditchthecarbs.com/ultimate-guide-coconut-flour-vs-almond-flour/>.

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