Coconut Flour vs Apple Flour: The Final Verdict

There is a popular saying that an apple a day keeps the doctor away. 

And, it seems apple flour might be a good alternative for those looking to boost their health and pack a punch of flavor into their favorite baking goods. 

However, this is not a very common alternative. In fact, many people haven’t heard about apple flour, even though it’s legitimately a great gluten-free alternative flour.

Here, we’ll look at coconut flour vs apple flour to determine which makes more sense to add to your baking repertoire.

What is apple flour?

Apple flour is when you ground apples until they become a fine powder. It is also known as apple pomace flour. The pomace are the leftovers of the apples (stems, seeds, seed cores, and stems). 

While in most cases, these products are thrown out, here you can reuse them to provide a healthier alternative to some flours. 

So, you get a nutrient-dense flour that

Comparing coconut flour vs. apple flour 

So, what are the similarities and differences between coconut flour and apple flour?

Let’s look a closer look at the following table. 

Feature	Coconut flour	Apple flour	All-purpose flour
Substitution ratio vs. all-purpose flour	1:4	1:1	NA
Gluten-free	Yes	Yes	No
Keto-friendly	Yes	No	No
Paleo-friendly	Yes	Yes	No
Allergens	Coconut	No	Wheat, gluten
Liquid absorbancy	High	Medium	Medium
Pantry shelf-life	2 years	2 years	6-8 months
Best for	Desserts (cookies, cakes, and pies).	Thickening agent, cookies, and cakes.	Baked goods, pastries, and desserts.

As you can see, there are several similarities between coconut flour and apple flour. 

Both have very long shelf lives – typically they are going to last 2 years as long as you store them in a dark and dry place. 

They are both paleo-friendly and gluten-free, and (as I’ll discuss in more detail below) both have a lower glycemic index than all-purpose flour. So there are lots of reasons to use either (or both)!

Differences between coconut flour and apple flour 

One of the biggest differences between coconut flour and apple flour is liquid absorbency. 

Coconut flour tends to absorb a lot of water. This means if you want to use it for baked goods, you need to reduce the amount and add some liquid to prevent it from affecting the texture of the dish. 

When it comes to which is better for those following a low-carb approach, coconut flour is a clear winner. However, keep in mind it is higher in carbs than other options like almond flour. So, you need to consume them in moderation on keto. 

Also, coconut flour is made with coconut, which is an allergen for some people, while apple flour has no allergens.

Baking with coconut flour vs. baking with apple flour 

As mentioned before, coconut flour tends to absorb more moisture due to its high fiber content. 

So, while you can use coconut flour on baked goods, you would need to modify it to avoid changing the texture. Additionally, coconut flour has a coconut flavor. So, you need to take that into consideration whenever you are making a recipe. 

On the other hand, since apple flour has less fiber, it makes an excellent replacement for wheat flour. Also, it can help serve as a thickening agent for sweet sauces. 

Like coconut flour with coconuts, apple flour has a strong apple flavor. Also, since both options are gluten-free, they might need more binders to produce the same texture as gluten-containing baked goods. 

Ingredients in coconut flour vs. apple flour 

Typically, coconut flour should only have one ingredient (coconut) and apple flour (apples). 

Make sure to read the nutrition label to ensure it is the only ingredient in each product. Adding other ingredients might affect the nutritional quality of each option. 

And, speaking of nutrition…

Coconut flour and apple flour nutritional facts 

Here is a table comparing the nutritional benefits of coconut flour and apple flour per ¼ cup. 

¼ cup serving	Coconut flour	Apple flour	All-purpose flour
Calories	120	106	114
Carbs (g)	18.0	24.0	23.8
Fiber (g)	10.0	1.1	0.8
Net carbs (g)	8.0	22.9	23.0
Fat (g)	4.0	0.6	0.3
Protein (g)	4.0	1.0	3.2
Glycemic index	45	60	85

As you can see, coconut flour is slightly higher in calories than apple flour. Additionally, it is lower in carbs, higher in fiber, and higher in protein. Its high fiber content is what makes it absorbs so much water (that is why you need to add more liquid when baking with coconut flour). 

Still ¼ cup will offer 8 g of net carbs, so if you’re counting carbs (for example, on the keto diet), it’s worth keeping an eye on that.

Coconut flour vs. apple flour storage 

Coconut flour and apple flour have a long and stable shelf life. 

Typically, they can both last 2 years if kept in good condition. However, if you open a package of either, I would recommend consuming them within the next 2-4 months to avoid losing any nutritional value and changes in flavor and texture. 

Coconut flour vs. apple flour: The ultimate verdict

Coconut flour and apple flour are ideal for different uses.

For example, if you want to thicken a sweet sauce, apple sauce makes a better option due to its low fiber content. If you use coconut flour, it might result in a grainy sauce – which wouldn’t be ideal. 

But, if you want an option lower in carbs, coconut flour makes a better alternative to apple flour.

And in general, it’s a more versatile ingredient. Generally I’d recommend it for most bakers.

Frequently asked questions