Coconut Flour vs Buckwheat Flour: Full Details

Coconut flour and buckwheat flour are both popular and nutritious types of flour that can be used in a variety of recipes, from breads to desserts. Coconut flour is made from ground-up coconut meat, whereas buckwheat flour is produced from hulled buckwheat groats that have been milled into a fine powder. 

Despite its name, buckwheat flour isn’t actually a wheat! It is a fruit seed but classified as a pseudo-cereal as the seed is used the same way as a cereal grain. Pretty cool!

Comparing coconut flour vs buckwheat flour

	Buckwheat Flour	Coconut flour	All-purpose flour
Substitution Ratio	1:1*	1:4	N/A
Gluten-free?	Yes	Yes	No
Keto-friendly?	No	Somewhat	No
Paleo-friendly	No	Yes	No
Allergens	Buckwheat protein	Coconut (tree nuts)	Wheat, gluten
Liquid absorbency	Medium-high	High	Medium
Pantry shelf life (unopened/sealed)	1 month	Up to 2 years	6-8 months
Best for baking	Unleavened (non-rising) baking such as pancakes quick breads, and soba noodles.	Most desserts – especially cakes, cookies, and pie crusts, muffins.	Non-yeast recipes such as cookies, biscuits, and some breads)

*Buckwheat is challenging to work with in large amounts as it can be chalky and has a strong taste. When starting out, it is best to use half a cup of buckwheat and half a cup of another kind of flour, like rice flour, for every cup of all-purpose flour. 

Differences between buckwheat flour and coconut flour

Buckwheat flour is produced by grinding up buckwheat groats. It is gluten-free, so it’s another excellent alternative for gluten-intolerant people, just like coconut flour. Moreover, it is so nutritious that it can help regulate cholesterol levels and provide the body with fiber and plenty of lecithins. 

There are two different types of buckwheat flour: light (made from hulled buckwheat) and dark (unhulled). The light one is finer-textured and subtler in taste, while the dark one has more fiber and a more robust flavor.

Baking with coconut flour vs buckwheat flour

Baking with coconut flour and buckwheat flour can produce very different results. Coconut flour is high in fiber and fats, giving it a rich, crumbly texture when used in baking. Due to its high-fat content, coconut flour recipes often require more liquid than average and additional egg whites or other leavening agents like baking soda to help the batter rise properly. 

Buckwheat flour has a slightly nutty flavor and absorbs much less liquid than coconut flour, so recipes generally require less liquid while yielding lighter cakes or other baked goods. 

The main difference between the two flours is their texture; coconut flour creates denser batters and breads, while buckwheat provides more of an airy texture. In any case, both flours are excellent options for those who need to adhere to their dietary restrictions while still enjoying delicious treats!

Ingredients in buckwheat vs coconut flour

Coconut flour is made from dried, ground coconut meat, and any good coconut flour product will have this as 100% of the ingredients. Buckwheat should be 100% dried and ground buckwheat groats, either hulled or unhulled. 

Buckwheat flour + coconut flour nutritional facts

Per ¼ Cup Serving	Buckwheat flour	Coconut flour	All-purpose flour
Calories	100	120	110
Carbs	21g	18g	23g
Fiber	3g	10g	1g
Fat	1g	3g	1g
Protein	4g	6g	4g
Glycemic index score	40	45	85

Both grains are high in dietary fiber, with coconut having considerably higher amounts than buckwheat. Both have a lower glycemic index than all-purpose flour, which is great for people with diabetes. 

Coconut flour is rich in healthy fats, iron, and magnesium. Buckwheat, on the other hand, is a good source of protein and contains all nine essential amino acids and minerals like phosphorus, potassium, calcium, and iron. 

While they both offer many health benefits depending on their intended use, either can provide the desired results when incorporated into baking properly.

Buckwheat flour vs coconut flour storage

For optimal storage, coconut flour and buckwheat flour should be kept in airtight containers or bags away from direct sunlight. Coconut flour has a much longer shelf life than buckwheat flour if stored in an airtight container and kept in a cool, dry place or even frozen.

The shelf life of buckwheat flour is much shorter, so keep that in mind when considering how much you are planning to buy. Buckwheat flour can also be frozen for up to 6 months if you aren’t sure you will use it fast enough. 

Moisture can reduce the shelf life of both flours, so keeping them in an airtight container with a tight seal helps retain freshness. If you live somewhere with a humid climate, it might be best to store them in the refrigerator instead of on the countertop. It’s also important to keep these flours away from heat sources like ovens or stovetops, as high temperatures could degrade the quality of the flours over time. 

Each type of flour should be kept separate from other ingredients or foods that might impart unwanted flavors into either one. Both coconut and buckwheat flours will absorb moisture quickly, so keep their lids tightly closed when not in use. 

Buckwheat flour vs coconut flour: The ultimate verdict

The main factor that will help you decide between the two flours is probably the taste and the ratios for baking.  I find buckwheat flour quite distinctive and, in large quantities, a little overpowering. This is one of the reasons it is recommended to just add some buckwheat flour with another instead of using it alone. Trying to mix and match more than one kind of flour when you are baking can also make things a little more complicated, which is why I often prefer a coconut flour recipe. 

I love buckwheat for pancakes as a healthy flour alternative that holds its shape, but I prefer coconut for most other baked treats, like this coconut flour pumpkin bread!

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