If you're wondering what the difference is between coconut flour and almond flour, you're in the right place! Both are great for those that are gluten-free, grain-free, or on a Keto diet, but they have many differences and cannot be used interchangeably in baking recipes.
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Gluten-Free & Grain-Free
When it comes to baking and cooking with gluten-free flours, there are many different types of flour to choose from including almond flour, coconut flour, cassava flour, rice flour, and even gluten-free flour blends.
Gluten-Free is popular with those that have gluten sensitivities, Celiac Disease, or if they're on a Paleo Diet. But the truth is, anyone can enjoy baking with almond or coconut flour!
What is Almond Flour?
Almond Flour is a grain-free baking flour made from ground almonds. There are two types of almond flour - blanched almond flour and unblanched almond flour. They are essentially the same thing except that blanched almond flour is made with skinless almonds.
I prefer baking with blanched almond flour because it has a lighter color and finer texture. For more information check out my post, unblanched almond flour vs blanched almond flour.
Unfortunately, almond flour is not a good option if you have a nut allergy.
Almond Flour Taste
Blanched Almond flour has a much nuttier flavor compared to coconut flour, but when mixed into baked goods like my Gluten-Free Vanilla Cake, you can hardly notice it! If you use unblanched, the flavor is a little stronger.
Almond Flour Texture
Almond flour has a thick, fluffy texture. When baking with almond flour it creates a light and tender consistency which is why it's great for cakes, muffins, and bread! One of my favorite recipes to make with almond flour is my Paleo Garlic Herb Bread.
Nutrition Facts
In ¼ cup of Almond Flour (or about 28 grams) there are:
- Calories - 160
- Total Carbohydrates - 6 grams
- Net Carbs - 2 grams
- Fiber - 4 grams
- Sugar - 2 grams
- Protein - 6 grams
- Fat - 12 grams
Almond Flour Recipes You'll Love
What is Coconut Flour?
Coconut flour is a grain-free baking flour made from dried coconut meat that has been ground up. Coconut flour is very absorbent due to its high fiber content, which is why it cannot be used as a 1-1 replacement with regular flour.
When you open a bag of coconut flour you will notice right away the delicious coconut aroma! This flour also has a very light color - almost white!
I recommend using it in recipes that already call for coconut flour like my Chocolate Banana Bread or my Coconut Flour Blueberry Pancakes.
Coconut Flour Taste
Coconut flour has a very distinct smell and taste. When baking with coconut flour you will notice the coconut flavor is subtle, but still present in most recipes unless you use a small amount, or it's masked by chocolate.
Coconut flour also has a bit of a sweeter taste compared to almond flour.
Coconut Flour Texture
Coconut Flour has a very dense yet light texture. As I mentioned before, it's super absorbent so a little goes a long way.
If you add too much to a recipe, you'll notice it becomes extremely dry and most likely inedible unless you add a lot more liquid to balance it out.
When creating dessert recipes, I usually mix it with other gluten-free flours like almond flour or cassava flour because it's difficult to achieve the perfect texture with just coconut flour.
For example, in my Coconut Lime Cake I used a combination of coconut flour and cassava flour.
Nutrition Facts
In about ¼ cup of coconut flour (or a 28 grams) there are:
- Calories - 120
- Total Carbohydrates - 18 grams
- Net Carbs - 10 grams
- Sugar - 6 grams
- Fiber - 10 grams
- Protein - 6 grams
- Fat - 3 grams
Coconut Flour Recipes You'll Love
Where can I find these flours?
Most local grocery stores carry both almond flour and coconut flour! They're usually found in the baking isle or in a gluten-free product section.
Whole Foods and Natural Food Markets usually have the best selection of brands and products.
You can also purchase almond flour and coconut flour online directly from the brands websites or from third party sites like Amazon, Thrive Market, Walmart, or Target.
Which flour is more expensive?
In my opinion it's best to purchase large quantities of almond flour at one time to save money. You can find a 3lb bag of Blue Diamond Almond Flour on Amazon for about $12.
Typically, almond flour is a little more expensive per pound than coconut flour, but both are more expensive than traditional wheat flour.
I love using Bob's Red Mill Coconut Flour, but if you're looking to buy in bulk, Terrasoul sells a 2 pack of 2-pound bags for $15 on Amazon.
Nutrition Comparison
Coconut flour and almond flour are very similar when it comes to nutrition facts, and both are loaded with health benefits! When choosing which one to bake with, it really just depends on what you're looking for.
Coconut flour and almond flour are both keto friendly flours as they're great low carb options, and a great source of healthy fats! While they do have that in common, there are still some significant differences in their nutrient profiles.
Both flours contain 6 grams of protein for every ¼ cup, but almond flour has less fiber and less carbs compared to coconut flour. Consuming high fiber foods can help maintain balanced blood sugar which is not typically the case when consuming desserts!
Conclusion
If you're looking for a gluten-free flour substitute, both are great options! I would not suggest replacing recipes that call for white flour with either one, but you can follow gluten-free recipes that are specifically made with almond or coconut flour.
Keep in mind, the amount of almond flour you'll need per recipe is much greater than the amount of coconut flour due to its high absorbency. One of my favorite recipes that include both almond flour and coconut flour are my Banana Cream Pie Cookies!
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