Are you looking for a healthy alternative to all-purpose flour? If so, cassava flour may be the perfect choice. It’s gluten-free, nut-free, grain-free and vegan. Plus it has more nutrients than white all-purpose flour.
Below, I compare these two flours in detail and give you some tips on how to use each one – helping you make an informed choice for your next baking project!
Comparing cassava flour vs all-purpose flour
| Cassava flour | All-purpose flour | |
| Substitution ratio (vs all-purpose flour) | 3:4 | N/A |
| Gluten-free? | Yes | No |
| Keto-friendly? | No | No |
| Paleo-friendly? | Yes | No |
| Common Allergens | None | Wheat, gluten |
| Liquid absorbency | Medium | Medium |
| Pantry shelf life | 1-2 years | 6-8 months |
| Best for | Gluten-free baked goods, tortillas, porridge, pancakes, pasta, and pizza | Most baked goods, pastries, and desserts. |
So, what is cassava flour and how does it compare to all-purpose flour?
Cassava flour is made from the root of the cassava plant, which is peeled, dried, and ground into a fine flour. It is a gluten-free and grain-free flour that is rich in carbohydrates, fiber, and resistant starch. Cassava flour does not contain any major allergens like wheat, soy, or nuts, making it a suitable choice for people with food sensitivities or allergies.
All-purpose flour, on the other hand, is made from wheat that has been milled and refined. It contains gluten, which gives baked goods their structure and chewy texture.Â
Differences between cassava flour and all-purpose flour
The biggest difference between cassava flour and all-purpose flour is that cassava flour is gluten-free and grain-free, while all-purpose flour is made from wheat and contains gluten.
Cassava flour can be used for baking and cooking, but it doesn’t behave the same way as all-purpose flour. It’s much more absorbent, so you need to add additional liquid when baking with it. Also, cassava flour doesn’t form gluten strands the way all-purpose does — so it’s not ideal for making bread or other doughy baked goods.
Cassava flour has a slightly sweeter taste compared to white all-purpose flour and a fine texture that works well for creating light and fluffy desserts like cakes, muffins, and other sweet treats.
Baking with cassava flour vs all-purpose flour
Cassava flour is gluten-free, which means it doesn’t have the same binding properties as all-purpose flour, so it may not be suitable for all baking recipes. However, cassava flour is a good choice for making gluten-free baked goods like bread, cakes, and cookies.
All-purpose flour, on the other hand, is a versatile flour that can be used in a wide range of baking recipes. It contains gluten, making it a good choice for making bread, pizza dough, and pastries, as it provides the necessary structure and helps the dough rise.
Ingredients in cassava flour vs all-purpose flour
The only ingredient in good cassava flour is cassava root (Note: cassava flour is different than tapioca flour).
All-purpose flour is a blend of different types of refined wheat. The ingredients typically include wheat, malted barley flour, and nutrient supplements such as niacin, iron, thiamine, riboflavin, and folic acid. It may also contain small amounts of other additives like ascorbic acid or enzymes to improve the texture and shelf life.
Cassava flour and all-purpose flour nutritional facts
| Per ¼ cup serving | Cassava flour | All-purpose flour |
| Calories | 130 | 120 |
| Carbs (g) | 31 | 24 |
| Fiber (g) | 2 | 1 |
| Fat (g) | 0 | 0.5 |
| Protein (g) | 0 | 4 |
| Glycemic index score | 46 | 85 |
Cassava flour is a gluten-free and grain-free flour that is rich in fiber, and resistant starch. It’s also considered a low-FODMAP flour.
Overall, cassava flour is higher in carbohydrates and fiber and lower in fat and protein compared to all-purpose flour. However, all-purpose flour provides additional nutrients that are not present in cassava flour, such as iron and B vitamins.
Both these flours are very low in fat compared to nut flours like almond flour.
Cassava flour vs all-purpose flour storage
When it comes to storage, cassava flour has the upper hand with its longer shelf life and ability to resist moisture and humidity. Meanwhile, all-purpose flour requires an airtight container and careful attention to storage conditions to avoid spoilage.
Cassava flour should be stored in a cool, dry place for up to 6 months at room temperature or longer in the refrigerator or freezer. It maintains its quality for up to 2 years.
All-purpose flour lasts for up to 8 months at room temperature or 1-2 years in the refrigerator or freezer.
Cassava flour vs all-purpose flour: The ultimate verdict
At the end of the day, it’s up to you to decide what you’re looking for in a flour. For my part, I prefer cassava flour. Not only is it better for folks with gluten intolerance or grain allergies – it also has a longer shelf life. That matters a lot to me in my day-to-day baking.
All-purpose flour needs to be stored in an airtight container to prevent clumping and spoilage, so it requires a bit more TLC. On the flip side, it does provide some greater baking versatility. So I can see the benefits of either – but I definitely prefer cassava.
FAQ
Cassava flour can be used as a substitute for all-purpose flour using a 3:4 ratio in some recipes, but it may not yield the same results as all-purpose flour due to its different texture and properties. It’s best to use a recipe specifically designed for cassava flour or to experiment with small amounts in recipes before substituting it entirely.
Cassava flour is not the same as regular flour as it has different properties, texture, and nutritional content. It can be used as a substitute for some types of flour in certain recipes, but it may not produce the same results as regular flour.
Cassava flour is not necessarily “better” than all-purpose flour, as they have different properties and uses. Cassava flour is gluten-free and grain-free, making it a suitable alternative for people with dietary restrictions or allergies, but it may not be as versatile as all-purpose flour in certain recipes.
