Durum flour and coconut flour are two very different types of flour with their own unique flavors, textures, and uses. While durum flour is made from hard wheat grains and has been around since ancient Rome, its tropical counterpart has only recently seen an increase in popularity due to its health benefits.
Straight off the bat, though, Durum and semolina flour often get confused as the same thing, but they are slightly different. Durum is much finer than semolina and often milled multiple times once it has been separated from the coarse semolina. Think of them like non-identical twins.
That aside, both coconut flour and durum can add texture, flavor, and nutrition to any dish – but which one should you choose? Let’s compare!
Comparing coconut flour vs durum flour
| Durum 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) | 1-2 years | Up to 2 years | 6-8 months |
| Best for baking | Indian flatbreads, rustic bread loaves, pizza dough and pasta noodles* | Most desserts – especially cakes, cookies, and pie crusts, muffins, and dense breads (especially pumpkin bread!) | non-yeast recipes (think cookies, biscuits, and some breads) |
*While both durum flour and semolina can be used to make pasta, durum is used more often for bread and semolina for pasta.
Differences between durum flour and coconut flour
Durum and coconut flour are very different. Durum is actually much closer to all-purpose flour – they are both gluten-containing wheat flours and not suitable for paleo, keto, or gluten-free diets.
Baking with durum flour vs coconut flour
When it comes to flavor, durum flour has a nutty note that pairs well with most savory dishes and makes a really tasty pizza dough. A lot of bread recipes call for substituting a percentage of all-purpose flour with durum wheat to change the flavor profiles and make slightly more rustic loaves. The more durum used in a loaf of bread, the more cake-like in texture the bread will be.
Durum wheat is slightly more absorbent than all-purpose flour, meaning you may need a bit more liquid in your dough. It is less absorbent than coconut flour, though, which can require significantly more wet ingredients.
Ingredients in durum vs coconut flour
Durum flour and semolina flour both come from the durum wheat grain. This grain is much harder to mill, which is why semolina has quite a coarse texture, and durum flour needs to be milled more than once to get a fine consistency.
When looking specifically for durum flour but only seeing semolina, double-check the labels. If it says twice-milled semolina, that will be closer to what you are looking for.
Coconut flour is made from the dried, ground flesh of coconuts. Both flours should have 100% of the ingredients as the durum wheat grain and the coconut meat, respectively.
Durum flour + coconut flour nutritional facts
| Per ¼ Cup Serving | Durum flour | Coconut flour | All-purpose flour |
| Calories | 110 | 120 | 110 |
| Carbs | 22g | 18g | 23g |
| Fiber | 1g | 10g | 1g |
| Fat | 0g | 3g | 1g |
| Protein | 4g | 6g | 4g |
| Glycemic index score | 47* | 45 | 85 |
*Durum wheat GI, may vary once it is ground to durum flour
As for nutrition value, durum flour is also rich in essential minerals such as selenium and zinc.
Durum is considered a low-GI wheat, which is excellent for those who enjoy a bit of bread while balancing their blood sugar. And here’s a full list of the highest protein flours.
Durum flour vs coconut flour storage
The freezer is the best option for storing both flours if you want them to last a long time. Freezing also has the added benefit of killing any eggs that may already be present in your flour supply, which may hatch after a couple of months and cause a bug infestation.
If storing them in your freezer isn’t an option, then sealing them in air-tight containers away from light, heat, moisture, and strong-smelling food or chemicals is a must, and be sure to consume them within a few months.
Durum flour vs coconut flour: The ultimate verdict
At the end of the day, both durum wheat and coconut flours have unique qualities that make them stand out when cooking various dishes – When deciding between the two, look at what you are cooking. If it is bread, pasta, or pizza dough, give durum a try, even mixing it up with a little all-purpose flour in varying ratios to play with flavor, color, and texture.
For desserts, it’s the coconut for me, as I like the taste and consistency a bit more in a sweet baked good.
Coconut is the clear choice if you are on a special diet, such as paleo or even keto, in some cases. If neither sound great for you, then check our our user’s guide for 50+ different types of flour, maybe something there will inspire you!
FAQ
Durum is a little harder to mill and has different properties when used in cooking. For example, durum wheat stretches better, which means it’s suitable for pasta, and whole wheat rises better, making it good for yeast breads. Both can come in refined and unrefined forms.
Scientifically speaking, all wheat is from the same genus (Triticum), but durum wheat is the species Triticum turgidum while whole wheat flour is generally made of common wheat, which is Triticum aestivum.
Durum is a high-protein, finely-textured flour that is frequently used for pasta. Because of its high gluten-forming protein content, it holds together well without a whole lot of binders, which makes it great for thin crusts as well.
Yes, coconut flour can spike blood sugar. However, because of its relatively low glycemic index (GI) score (only 45 vs all-purpose at 85), it’s a comparatively better option than all-purpose flour. If you’re looking for a super low-GI flour to avoid spiking blood sugar, try almond flour.
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