Coconut flour and corn flour are both healthy gluten-free alternatives to regular flour, but you might be wondering which is the better choice.
Whether you’re on a gluten-free diet or experimenting with your baking, here’s everything you need to know about coconut flour vs corn flour. Let’s get started!
Comparing coconut flour vs corn flour
| Coconut flour | Corn flour | All-purpose flour | |
| Substitution ratio | 1:4 | 1:4-1:2 | N/A |
| Gluten-free? | Yes | Yes | No |
| Keto-friendly? | Somewhat | No | No |
| Paleo-friendly? | Yes | No | No |
| Allergens | Coconut (tree nuts) | Corn | Wheat, gluten |
| Liquid absorbency | High | Medium | Medium |
| Pantry shelf life (unopened/sealed) | Up to 2 years | 1 year | 6-8 months |
| Best for baking | Most desserts – especially cakes, cookies, and pie crusts, muffins, and dense breads. | Cornbread, biscuits, fritters, spongecake, pancakes, and to thicken sauces and gravies. | Non-yeast recipes (think cookies, biscuits, and some breads) |
Differences between coconut flour and corn flour
Coconut flour and corn flour may seem similar on the surface, but they are actually quite different when it comes to flavor, texture, nutritional value, and use in recipes.
Both flours are naturally gluten-free, but corn flour is not keto-friendly or paleo-friendly because it’s higher in carbs and is considered a grain, unlike coconut flour.
When it comes to taste, coconut flour has a slightly sweet and nutty flavor that nicely compliments baked goods. It’s perfect for creating moist cakes, muffins, and bread.
Corn flour, on the other hand, is a more neutral-tasting flour with hints of sweet corn that pairs well with both sweet and savory recipes. It’s ideal for recipes that require a thicker batter or dough, often used for making pancakes, pasta, tortillas, and polenta. There is nothing like pizza with a crispy crust or the satisfying crunch of battered fritters…both of which corn flour works amazing for.
Baking with coconut flour vs corn flour
Due to its higher protein content, coconut flour absorbs more liquid than plain flour and corn flour. As a result, you must use less coconut flour (or more liquid) when substituting for most other flours.
All of that fiber gives coconut flour a much denser texture, while corn flour is lighter and fluffier in comparison, similar to whole-wheat flour.
Keep in mind, when using any gluten-free flour, you may need to add xanthan gum or extra eggs that act as binders to improve the overall texture of your baked goods.
Ingredients in coconut flour vs corn flour
Done right, coconut flour and corn flour are both made from simple, whole ingredients – coconut and corn (no surprise there). Coconut flour is made from dried coconut meat that has been ground into a fine powder, while corn flour is made from finely ground whole-grain corn kernels.
Note: corn flour and corn starch are not the same! Corn flour is made from ground whole corn kernels, whereas corn starch is a finer powder made from removing the germ and hull of the kernel which removes much of the nutrients, leaving behind just the carby starch.
Coconut flour + corn flour nutrition facts
| Per 1/4 cup serving | Coconut flour | Corn flour | All-purpose flour |
| Calories | 120 | 120 | 110 |
| Carbs | 18 g | 25 g | 23 g |
| Fiber | 10 g | 3 g | 1 g |
| Fat | 3 g | 1 g | 0 g |
| Protein | 6 g | 2 g | 4 g |
| Glycemic index score | 45 | 70-87 | 85 |
As you can see, coconut flour and corn flour offer vastly different nutritional profiles.
They have the same amount of calories per serving, but coconut flour has much more dietary fiber than corn flour. Coconut flour is low carb and higher in protein and healthy fats! It also contains iron and other minerals that are not found in corn flour.
Corn flour is pretty comparable to all-purpose flour in terms of its nutrition profile. It doesn’t contain many nutrients other than carbohydrates, and you may want to watch out for its high glycemic index score (spikes blood sugar quickly).
Check out our keto cornbread recipe, which uses coconut flour instead of corn flour!
Coconut flour vs corn flour storage
Coconut flour can last up to 18 months in the pantry, while corn flour has a much shorter shelf life of just 9-12 months, and that’s if it’s stored unopened in a cool, dark place.
Of course, it’s best to keep coconut flour and corn flour in airtight containers and away from heat, light, and moisture. Even better…if you have the space, I recommend storing both flours in the refrigerator or freezer to keep them fresh for up to 1-2 years (1 for corn flour, 2 for coconut flour). as fresh as possible.
Coconut vs corn flour: Final thoughts
We’ve reached the end of this flour face-off! So, coconut flour or corn flour?
If you’re looking for an easy, healthy gluten-free baking alternative for sweet recipes, you can’t go wrong with coconut flour. If you’re looking for a more versatile flour that can be used in sweet or savory dishes, and you’re not watching your carbs, then corn flour is the way to go!
FAQs
Corn flour can be used to replace coconut flour, but you may need to add a little more corn flour to make up for its lower liquid absorbency. Also, keep in mind corn flour produces a fluffier result compared to coconut flour which is more dense.
In place of corn flour, you can use all-purpose flour, almond flour, oat flour, buckwheat flour, tapioca flour, cassava flour, arrowroot flour/arrowroot powder, and coconut flour. However, you may need to adjust the amount of flour or wet ingredients when using an alternative flour.
Coconut flour has a distinct texture and taste, however, rice flour, soy flour, chickpea flour/garbanzo bean flour, almond flour, or tapioca starch are great coconut flour substitutes as they are similar in terms of baking properties but will differ slightly in flavor and texture.
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