Both coconut flour and almond flour are popular gluten-free flour alternatives for baking. They each have their advantages and disadvantages when it comes to nutrition, taste, texture, and how they behave in recipes. This article will compare coconut flour vs almond flour to help you determine which flour alternative is the best option for your gluten-free baking needs.
Nutrition
When looking at the nutritional profiles of coconut flour and almond flour, there are some key differences:
Calories and Macronutrients
| Flour | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Coconut flour | 120 calories | 5g | 16g | 4g |
| Almond flour | 160 calories | 14g | 6g | 6g |
Coconut flour is lower in calories and fat compared to almond flour. It also contains more carbs and slightly less protein.
Fiber
Coconut flour is an excellent source of fiber, providing over 5 grams per 2-tablespoon serving. Almond flour contains only about 1 gram of fiber per 2 tablespoons.
Vitamins and Minerals
Coconut flour contains small amounts of iron, calcium, magnesium, phosphorus, potassium, copper, manganese, selenium, and zinc. Almond flour is rich in vitamin E, providing 35% of the Daily Value (DV) per 2-tablespoon serving. It also contains smaller amounts of iron, calcium, potassium, and magnesium.
Winner: Coconut Flour
With its lower calorie count, higher fiber content, and wider array of vitamins and minerals, coconut flour nudges out almond flour in terms of overall nutrition.
Taste
Coconut flour has a mild coconut flavor that works well in coconut-based baked goods. Almond flour has a naturally nutty, sweet flavor that enhances many desserts and baked goods.
Neither flour contains gluten, so they won’t provide the same chewy texture as wheat flour. However, almond flour has a slightly higher fat content which can lend a richer mouthfeel.
If you’re looking to add a distinct coconut flavor, coconut flour is the better choice. But for a more neutral, subtly sweet taste, almond flour may be preferable.
Winner: It Depends
For coconut-flavored baked goods, use coconut flour. For a nuttier, neutral flavor, almond flour is a better option.
Texture
The texture of baked goods made with these gluten-free flours also differs:
- Coconut flour absorbs a lot of liquid and can result in denser, drier textures.
- Almond flour produces moister baked goods with a heartier, chewier texture.
To lighten the texture of coconut flour baked goods, extra eggs or liquid are often needed in recipes. Almond flour has a more cake-like crumb without requiring as much adjustment.
Winner: Almond Flour
For most baked goods, almond flour results in a preferable moist, chewy texture without requiring significant adjustments.
Baking Properties
Here’s how coconut flour and almond flour differ when it comes to baking:
Absorption
Coconut flour absorbs significantly more liquid than almond flour. On average, coconut flour absorbs about 6 eggs or 1/4-1/2 cup of liquid per 1 cup of flour. Almond flour only requires about 1-2 eggs or a couple tablespoons of liquid per cup.
Binding
Coconut flour has more binding power. This can result in baked goods that stick together better without crumbling apart. Almond flour has slightly less natural binding ability.
Leavening
Coconut flour requires more leavening agents like baking powder or yeast to rise properly. Almond flour doesn’t require as much additional leavening.
Density
Baked goods made with coconut flour tend to be more dense and dry. Almond flour results in lighter, fluffier texture.
Flavor
Coconut flour lends a light coconut taste. Almond flour has a naturally nutty, neutral flavor.
Winner: Depends on the Recipe
For recipes that require a lot of binding power, coconut flour is better. But for fluffier baked goods with easier moisture control, almond flour works well.
Cost Comparison
Almond flour tends to be more expensive than coconut flour. Here’s a comparison:
| Flour | Average Price |
|---|---|
| Coconut flour (16 oz bag) | $12 |
| Almond flour (16 oz bag) | $16 |
Based on average prices, coconut flour costs around $0.75 per ounce while almond flour costs around $1 per ounce. Coconut flour offers more budget-friendly option.
Winner: Coconut Flour
Availability
Coconut flour and almond flour can both be found at most major grocery stores, health food stores, and online retailers. However, almond flour tends to have slightly better availability.
You can find almond flour in the baking aisle of almost any mainstream grocery store. Coconut flour may not be quite as ubiquitous, but it’s still carried at many major stores and readily available online.
Winner: Almond Flour
Usability in Recipes
Coconut flour and almond flour cannot be used interchangeably in recipes. Here are some tips for substituting them successfully:
- When replacing wheat flour with almond flour, use an equal amount. You may need to slightly adjust moisture.
- To substitute coconut flour for almond flour, use about 1/4 the amount of coconut flour. Also add about 1/4 cup liquid and 1 egg per 1/4 cup coconut flour.
- It’s tricky to use coconut flour 1:1 in place of other flours. Recipes with coconut flour must be specifically formulated.
- Almond flour can replace wheat flour in many recipes cup-for-cup, while coconut flour cannot.
In general, almond flour is the easier option for converting traditional recipes to be gluten free. Coconut flour requires recipes specifically tailored to its unique properties.
Winner: Almond Flour
Nutritional Benefits
Both coconut flour and almond flour offer nutritional perks:
Coconut Flour Benefits
- High in fiber which promotes regularity, heart health, and stable blood sugar
- Good source of manganese for bone health
- Contains antioxidants including phenolic compounds
Almond Flour Benefits
- Rich in vitamin E, an antioxidant that protects cells
- High in magnesium to support energy, immunity, and heart health
- Good source of monounsaturated fats to lower LDL cholesterol
Coconut flour offers more overall nutrients, but almond flour contains healthy fats and vitamin E.
Winner: Coconut Flour
Allergy Concerns
Coconut flour is safe for those with tree nut allergies. Almond flour is not safe for people with nut or tree nut allergies.
Coconut flour is also gluten-free, so it’s a good option for anyone avoiding gluten. But almond flour may be processed in facilities that also process wheat, so it could contain traces of gluten.
Winner: Coconut Flour
Sustainability
Almond flour likely has a larger environmental footprint than coconut flour. Here’s why:
- Growing almonds requires more water than growing coconuts
- Most almonds are grown in California which has experienced droughts
- Coconuts grow more efficiently in tropical coastal areas
However, there isn’t comprehensive research available comparing the sustainability of these two flours specifically. This assessment is based on the water and land requirements for growing each nut.
Winner: Coconut Flour
The Winner
Based on this comparison, coconut flour narrowly edges out almond flour as the “better” option due to:
- Lower calorie and fat content
- Higher fiber
- More vitamin and mineral content
- Less expensive
- Better for allergies
- Potentially more sustainable
However, almond flour is easier to substitute in recipes and provides great texture and moisture in baked goods. It also offers the benefit of vitamin E.
So in reality, there is no singular “better” choice. Both coconut flour and almond flour have advantages and disadvantages. The optimal flour depends entirely on the recipe, your taste preferences, budget, and any allergy concerns.
In some cases, combining the two flours can help offset each one’s shortcomings while taking advantage of their benefits. Using a blend may provide the best texture, flavor, and nutrition.
Tips for Using Coconut Flour vs Almond Flour
Here are some top tips for using coconut flour and almond flour:
Coconut Flour Tips
- Start by using 20-25% coconut flour in a recipe and make adjustments as needed
- For every 1 cup coconut flour, add 6 eggs and 1/2 cup liquid
- Sift the flour before using to prevent clumping
- Lower oven temperature by 25°F to prevent over-browning
- Allow baked goods to cool completely before judging texture
Almond Flour Tips
- Replace wheat flour 1:1 in recipes or use almond flour only
- Reduce cooking time and temperature slightly to prevent burning
- Add baking powder to lighten texture
- Use almond extract to enhance flavor
- Combine with coconut flour to improve nutrition and texture
Recipes Using Coconut and Almond Flour
Here are some delicious recipes using each flour:
Coconut Flour Recipes
- Coconut Flour Pancakes
- Coconut Flour Banana Bread
- Coconut Flour Chocolate Chip Cookies
- Coconut Flour Blueberry Muffins
Almond Flour Recipes
- Almond Flour Cake
- Almond Flour Bread
- Almond Flour Brownies
- Almond Flour Pizza Crust
Conclusion
Coconut flour and almond flour both make excellent gluten-free baking alternatives. While coconut flour may have some advantages for nutrition, taste, texture, and baking properties vary based on the recipe.
For optimal results, try combining the two flours which allows you to harness the benefits of each. And experiment with recipe adjustments like extra moisture and leavening to achieve your desired consistency.
Rather than pitting coconut flour vs. almond flour, using them together can help you make delicious baked goods that are gluten-free and full of nutrition.