The Differences Between Coconut Flour and Almond Flour
When it comes to baking and cooking, more and more people are thinking outside the proverbial box and trying alternative flours that aren't made from wheat. The motivations for making the switch are varied — some people are looking to add more variety to their diet, others are worried about allergies and gluten sensitivities, and some are seeking a nutritional boost that wheat flour simply cannot offer.
Whatever your reasons and motivations, two of the most popular alternative flours today are coconut flour and almond flour. While you'll often find them sitting next to each other on store shelves, there are some fundamental differences between coconut flour and almond flour, especially when it comes to taste, consistency, nutrition content, and how you use them in recipes.
Almond Flour
Unlike teff flour, amaranth flour, and other more exotic alternative flours, almond flour is one of the more easily accessible wheat-free flours on the market.
Almond flour is made from almonds that have had their skins removed, explains the Harvard School of Public Health. Then, the almonds are blanched (briefly scalded in boiling water before being immersed in cold water) before being ground into a very fine texture.
The result is a calorie- and nutrition-dense flour, with nearly all the nutritional qualities of the almonds retained in the flour. The USDA reports that a 100-gram serving of ground almond flour — which is around 3 1/2 ounces — has approximately:
● Calories: 600
● Fat: 53 grams
● Protein: 21 grams
● Carbohydrates: 21 grams (including 3-4 grams of sugar)
● Vitamins and Minerals: Almond flour is rich in vitamin E, as well as key minerals like magnesium, manganese, and copper
Coconut Flour
Coconut flour is a byproduct of the coconut milk manufacturing process. During this process, farmers drain the coconut of its milk and water. The leftover coconut meat is scraped out of the coconut shell. Then, the meat is cleaned and dried before being ground up into powdery flour.
A 100-gram serving of coconut flour has approximately:
● Calories: 400
● Fat: 13 grams
● Protein: 20 grams
● Carbohydrates: 60 grams (including 20 grams of sugar)
● Vitamins and Minerals: Coconut flour is very rich in potassium and calcium, with moderate amounts of iron
Is Coconut Flour Keto?
Both almond flour and coconut flour are very low in carbohydrates in comparison to wheat flour. For example, whole wheat flour has nearly three times the amount of carbs. A 100-gram serving of coconut flour cuts approximately 12 grams of carbs compared to a similarly sized serving of whole wheat flour.
However, neither flours are truly carb-free nor low-carb.
But there's one catch that makes coconut flour keto-friendly. When you use alternative flours, you rarely do a 1:1 substitution (i.e., using a cup of alternative flour for every cup of traditional wheat flour). With coconut flour, you would use 1/4 cup of coconut flour for every cup of whole wheat flour that a recipe calls for. Thus, coconut flour can dramatically lower the total carbohydrates in your recipe and help you achieve your low-carb or ketogenic goals.
Key Differences Between Almond and Coconut Flour
Both almond flour and coconut flour are technically gluten-free, which is important if you have a gluten allergy or sensitivity.
However, many of these flours may be processed in facilities that also process wheat. If gluten is an issue for you or your family, check the label of your specific alternative flour product and look for a "certified gluten-free" seal or icon. For example, Nutiva's coconut flour and Wildly Organic's almond flour are both certified gluten-free, and they're also certified organic and non-GMO.
Unfortunately, both alternative flours may also be problematic if you have a nut allergy. Johns Hopkins Medicine warns that while coconut is not an actual nut, many people who are allergic to almonds and other tree nuts are also allergic to coconuts.
Beyond allergies and ingredient sensitivities, the differences between almond flour versus coconut flour become more apparent. Almond flour is much higher in calories and fat than coconut flour, and also is more nutrient-dense with higher amounts of minerals and vitamins. Almond flour is also more textured and grainy, which is why brands like Bob's Red Mill natural almond flour are often used as a replacement for graham cracker crumbs and similar ingredients.
Taste-wise, both flours retain some of their original flavors. Almond flour has a hint of a nutty taste, and coconut flour is mildly sweet with a gentle touch of coconut flavor.
Finally, the very fine texture of coconut flour introduces some complexities when you use it. It doesn't bind as well as other flours, including almond flour and wheat flour, which could pose an issue when using it as a binding ingredient or to coat foods. Coconut flour is also far more absorbent than other flours, which means recipes tend to need more liquid than originally specified when using this alternative flour. If you forget to adjust the amount of liquid you use, the resulting food may be far drier than you're used to.
Can You Substitute Coconut Flour for Almond Flour?
In general, almond flour can be a substitute for wheat flour at a 1:1 ratio, although switching out all of the flour in your recipe for almond flour may create a denser end result.
When you're using coconut flour, start with 1/4 cup as a substitute for every cup of wheat flour.
Because almond flour and wheat flour can be exchanged at a 1:1 ratio, you can also substitute coconut flour for almond flour by using 1/4 cup of coconut flour for every cup of almond flour.
Shop Alternative Flours at Co-op Market
Go beyond wheat with alternative flours. Using coconut flour and almond flour are great ways to add powerful nutrients and new flavors to your favorite recipes, while also naturally reducing your meal's carbohydrates. At Co-Op market, we offer a wide array of alternative flours to meet all of your cooking and baking needs, including all-natural, organic coconut flour, and almond flour. Browse our selection today!
