Are you looking for the perfect flour to use when baking but also want to cover some general nutritional needs? Look no further than coconut flour and bulgur wheat flour!
Today we are going to take an in-depth look at these two flours, exploring their differences and similarities. We will also discuss the nutritional value of both types of flour and how each can be used for different recipes.
Comparing coconut flour vs bulgur wheat flour
| Bulgur wheat flour | Coconut flour | All-purpose flour | |
| Substitution Ratio | 1:1 | 1:4 | N/A |
| Gluten-free? | No | Yes | No |
| Keto-friendly? | No | Somewhat | No |
| Paleo-friendly | No | Yes | No |
| Allergens | Wheat, gluten | Coconut (tree nuts) | Wheat, gluten |
| Liquid absorbency | Medium | High | Medium |
| Pantry shelf life (unopened/sealed) | 6 months | Up to 2 years | 6-8 months |
| Best for baking | Pancakes, textured breads, tabouleh | Most desserts – especially cakes, cookies, pie crusts, muffins and coconut flour pancakes | Non-yeast recipes such as cookies, biscuits, and some breads) |
Differences between bulgur wheat flour and coconut flour
The biggest difference between bulgur wheat flour and coconut flour is their ingredients. Bulgur wheat flour is made from cracked whole-wheat grains, while coconut flour is made from dried coconut meat ground into a fine powder. (Because of its major ingredient, bulgur wheat flour is often called cracked wheat.) Other differences include their texture, nutrients, and how they bake.
Bulgur wheat flour has a nutty flavor and a slightly chewy texture. It’s high in fiber and protein and contains B vitamins, vitamin E, phosphorus, and magnesium. Coconut flour, on the other hand, has a bit of a sweet flavor and is higher in fat than bulgur wheat flour. It’s also lower in carbohydrates than bulgur wheat flour but richer in fiber, zinc, and iron.
Baking with coconut flour vs bulgur wheat flour
Bulgur wheat flour is much easier to incorporate into recipes as it behaves similarly to regular all-purpose or whole-wheat flour when added to a batter or dough. However, it can be easily overmixed, resulting in dense baked goods with an unappealing texture. It has a savory nutty flavor, depending on if it is made with red or white wheat, and tastes better in savory bakes than sweet ones, except, strangely enough, when it comes to pancakes. It is delicious in those!
The light and slightly chewy texture makes it perfect for baked goods such as breads, muffins, cakes, cookies, pancakes, waffles, or flatbreads. It can also be used to thicken things like sauces or stews. Bulgur also makes a great replacement for rice or other grains in salads or side dishes. You can even use bulgur as a crust for quiches or frittatas! In Middle Eastern cuisines like Turkish or Lebanese it is often cooked up like rice pilaf with vegetables and spices.
Coconut flour, on the other hand, is excellent for dense baked sweets when used correctly, but it absorbs more liquid than traditional flours, so recipes must be adjusted to include additional wet ingredients like eggs or dairy products if needed.
Due to its high absorption rate, coconut flour requires less overall volume than other flours when used for baking; generally about one-fourth the amount of regular all-purpose or whole-wheat flour called for in a recipe will do. This makes it a great option for those looking to reduce carbohydrate consumption while keeping their treats delicious.
Ingredients in bulgur wheat flour vs coconut flour
Bulgur flour is made from raw wheat berries that have been parboiled, dried, and ground into a fine flour. It has become increasingly popular in recent years due to its high nutritional content and versatility in cooking. Bulgur flour has more protein, fiber, vitamins, and minerals than white or whole wheat flour.
Coconut flour ingredients should be dried, ground-up coconut meat that has been pressed to remove the oil from it. We have done the research on available coconut flours for you, and have a handy guide on the best coconut flours on the market!
Bulgur wheat flour + coconut flour nutritional facts
| Per ¼ Cup Serving | Bulgur wheat* | Coconut flour | All-purpose flour |
| Calories | 37 | 120 | 110 |
| Carbs | 8g | 18g | 23g |
| Fiber | 2g | 10g | 1g |
| Fat | 0g | 3g | 1g |
| Protein | 1.5g | 6g | 4g |
| Glycemic index score | 46-58 | 45 | 85 |
* Nutritional values are for bulgur wheat, not bulgur wheat flour specifically, but the values will be similar. As these measurements are in ¼ cup servings, bulgur doesn’t pack as densely, so there will be fewer grams per cup than denser flours.
When comparing coconut flour vs bulgur wheat flour in terms of nutritional value, there are some key similarities and differences between them. First off, both flours provide a source of complex carbohydrates, meaning they break down slower in your body, providing long-lasting energy throughout the day without spiking your blood sugar levels too high like simple carbs do.
Another benefit both flours share is their low glycemic index score meaning they have less impact on blood sugar levels compared to some other carbs sources making them easier to digest for those with sensitivity issues such as diabetes or those following a low GI diet plan. (Of course, if you’re looking for a REALLY low glycemic index score, check out almond flour.)
Nutritionally speaking, coconut flour does have more fat than bulgur wheat. Still, most of this comes from healthy monounsaturated fatty acids, which are the good kind when consumed in moderation.
Bulgur wheat flour vs coconut flour storage
Bulgur wheat flour is best stored in an airtight container in a cool, dark place such as a cupboard or pantry. It should not be exposed to sunlight or moisture because this can cause the flour to spoil more quickly. Also, it is important to ensure the container is sealed correctly so that bugs or other pests cannot get inside and contaminate the flour. Bulgur wheat flour can last up to six months if stored correctly.
Coconut flour is also best stored in an airtight container in a cool, dark place. Keeping coconut flour tightly sealed is essential so that no water can enter and cause spoilage.
Bulgur wheat flour vs coconut flour: The ultimate verdict
When considering alternative flours, bulger is honestly not high on my list. Sure, if I want a more nutritious thing to put in my pancakes and bread than all-purpose flour, then I’ll use it, but I would rather use a gluten-free, more nutrient-dense flour such as coconut or hemp flour or another one of these 50+ kinds of flour.
Unless I make tabouleh, nothing beats bulgur for that! (Please don’t come at me with quinoa tabouleh recipes, it is totally not the same!!)
FAQ
Bulgur is more nutrient dense than white rice and a little more nutrient dense than brown rice, but if you need to avoid wheat and gluten, then it isn’t better for you as it isn’t gluten-free.
They may look similar, but they are different. Cous cous is made with semolina flour and is more like a tiny little pasta. Bulgur is a cracked wheat from a different wheat varietal.
Quinoa is more nutritionally dense than bulgur and is considered healthier overall, plus it is also gluten and wheat-free!
Is bulgur wheat the same as bulgur wheat flour? I’m new at this and I have a recipe that calls for bulgur wheat “flour” and I don’t know if there’s a difference between just “wheat” and “wheat flour”.
Thanks
Yes, bulgur wheat is the same as bulgur wheat flour, Tom!