Coconut flour and cashew flour are both top-notch flours for gluten-free and grain-free baking. Whether you’re elevating a pie crust or baking a batch of muffins, both flours offer unique flavor profiles and nutritional benefits that you’re sure to love.
We’re about to explore the similarities and differences between coconut flour and cashew flour, including how they bake and their nutritional info. By the end, you’ll have a better idea of which flour might be best for you!
Comparing coconut flour vs cashew flour
| Coconut Flour | Cashew Flour | All-Purpose Flour | |
| Substitution ratio vs all-purpose flour | 1:4 | 1:1 | N/A |
| Gluten-free? | Yes | Yes | No |
| Keto-friendly? | Somewhat | Somewhat | No |
| Paleo-friendly? | Yes | Yes | No |
| Allergens | Coconut (tree nuts) | Cashews (tree nuts) | Wheat, gluten |
| Liquid absorbency | High | Medium | Medium |
| Pantry shelf life (unopened/sealed) | Up to 2 years | 2 – 4 months | 6 – 8 months |
| Best for baking… | Most desserts – especially cakes, cookies, pie crusts, muffins, dense breads (especially pumpkin bread!) | Gluten-free baking: pie crusts, muffins, scones, brownies, cookies | Non-yeast recipes (think cookies, biscuits, and some breads) |
Differences between coconut flour and cashew flour
When it comes to substituting for all-purpose flour, coconut flour is very absorbent and usually needs a little more liquid in recipes, while cashew flour can often be used as a direct 1:1 substitute.
Another big difference between coconut flour and cashew flour is their flavor. You can expect that distinct coconut flavor with coconut flour, which can add a tropical twist to any baked good. Cashew flour, on the flip side, boasts a mild, nutty flavor that blends well with other ingredients.
And as mentioned, both are keto-friendly and paleo-friendly, which means they’re both low in carbohydrates and don’t contain processed or refined grains – perfect for those looking to cut back on carbs. But if you’re allergic to nuts, cashew flour is out of the question.
While coconut flour and cashew flour are both somewhat keto-friendly, all-purpose flour is not. Find out how cashew flour compares to all-purpose flour, here.
Baking with coconut flour vs baking with cashew flour
As mentioned, the texture of coconut flour makes it soak up liquid just like a sponge, and can result in a dry, crumbly texture if not used correctly. It also tends to clump together, so you’ll want to sift well before using it in any bake. When used correctly, you can reap the benefits of a light, airy texture!
Cashew flour has an extremely different makeup. It boasts a finer texture and is less likely to clump or become dry. In fact, if you use it 100% to substitute for all-purpose flour, your bake will be much greasier and you’ll likely need to add binding agents. If you’re new to baking or using gluten-free flour, cashew flour is a more straightforward option to go for.
Ingredients in coconut flour vs cashew flour
As is standard with alternative flours, coconut flour and cashew flour both only contain one ingredient. Coconut flour is made from dried and defatted coconut meat, ground into a fine flour. Cashew flour is made solely from ground raw or roasted cashews.
Coconut flour + cashew flour nutritional facts
| Per ¼ cup serving | Coconut flour | Cashew flour | All-purpose flour |
| Calories | 120 | 160 | 110 |
| Carbs | 18 g | 10 g | 23 g |
| Fiber | 10 g | 0 g | 1 g |
| Sugar | 6 g | 2 g | 0 g |
| Fat | 3 g | 14 g | 0 g |
| Protein | 6 g | 6 g | 4 g |
| Glycemic index score | 45 | Cashews = 25 | 85 |
Let’s go into their nutrition facts. Nutritionally, both flours have their own unique benefits. Coconut flour is high in fiber (10 g per ¼ cup) and low in fat (3 g per ¼ cup), but cashew flour has it beat when we’re looking at carbs (18 g for coconut flour vs 10 g for cashew flour) and thus, glycemic index score. Coconut flour is lower in calories, however, at 120 per ¼ cup vs 160 for cashew flour. It also contains a lot less fat, 11 g less to be exact. Those looking to add a little protein to their recipe can choose either or, as both contain 6 g of protein per ¼ cup.
Coconut flour vs cashew flour storage
Ultimately, both flours will fare better in the fridge or freezer when looking to extend shelf life. Coconut flour can last up to 2 years in your pantry, while cashew flour has a much shorter lifespan at just a few months. That’s because cashew flour contains oils that can go rancid.
Coconut flour vs cashew flour: The verdict
Both coconut flour and cashew flour are delicious and nutritious flour options, but my personal favorite (especially because it’s a flour that I’m used to) is still coconut flour. Thanks to its high fiber content, low fat content, and versatility in baking, coconut flour is a fantastic alternative in many bakes! And not just that, its flavor adds a natural sweetness. For those who’ve picked coconut flour for their recipe, here’s a selection of the best coconut flour you can buy.
But don’t get me wrong – cashew flour is also an excellent choice, especially if you don’t want the denseness that can sometimes come with coconut flour. It’s also a better choice if you’re not confident using coconut flour just yet.
In the end, the choice between these two flours should be up to personal preference and the recipe itself!
Interesting in finding out more about their liquid alternatives? Check out our article on Coconut Milk vs Cashew Milk.
FAQs
Cashew flour can be a healthier alternative to all-purpose flour as a good source of plant-based protein, healthy fats, and minerals. Especially when raw and there aren’t any added ingredients to the one you’re buying (or if you’re making your own!), it might just be the perfect way to give your baked goods that nutritional boost.
Since cashew flour can be substituted 1:1 for all-purpose flour, it’s an easy replacement in any recipe. It’s often said to be a substitute for wheat flour in classic cake, muffin, and bread recipes, and its nutty qualities are perfect for desserts like cookies and brownies. Outside of baking, it can thicken soups and sauces.
Cashew flour is similar, but not the same as ground cashews. While they both undergo a grinding process, cashew flour is ground a lot more finely into a fine powder. Ground cashews typically come with a coarser texture and are used as a topping for meats or yogurt. The flour version is also often defatted and blanched to give it a slightly milder flavor.
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