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?

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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/>.