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 | |
Similarities | Gluten-free Grain-free Low in carbohydrates (compared to grain-based flours) | |
Made from | Dry coconut pulp | Blanched almonds Almond meal: unblanched |
Allergens | No effect itself (but may affect those with egg allergy due to number of eggs added for moisture) | May affect those with nut allergies |
Cost | Cheaper | 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 | High |
Convenience | 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 | Absent | Glyphosate residue |
Vulnerability to heat | Stable | 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?
References:
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/>.
