Coconut flour and kamut flour are two very distinct types of flour. While coconut flour is a relatively new tropical flour that has become a popular alternative to wheat-based flours, kamut flour is made from khorasan wheat – an ancient grain that’s sometimes referred to as the Prophet’s wheat or Pharaoh’s wheat.
Both coconut flour and kamut flour have their unique advantages, so which one should you choose? Let’s take a closer look at these two flours side-by-side so you can decide which one is right for you!
Comparing coconut flour vs kamut flour
| Coconut flour | Kamut flour | All-purpose flour | |
| Substitution ratio | 1:4 | 3:4 or 7:8 | N/A |
| Gluten-free? | Yes | No* | No |
| Keto-friendly? | Somewhat | No | No |
| Paleo-friendly? | Yes | No | No |
| Allergens | Coconut (tree nuts) | Wheat, gluten | Wheat, gluten |
| Liquid absorbency | High | Medium (slightly higher than all-purpose) | Medium |
| Pantry shelf life (unopened/sealed) | Up to 2 years | Up to 1 year** | 6-8 months |
| Best for baking | Most desserts – especially cakes, cookies, and pie crusts, muffins, and dense breads (like pumpkin bread!) | Pizza crust, bread, rolls, pancakes, waffles, and pastries, tortillas, and flatbreads. | Non-yeast recipes (think cookies, biscuits, and some breads) |
**If stored in a sealed container in the freezer. Fun fact: It also lasts longer than whole-grain wheat flour due to its lower moisture content.
Differences between coconut flour and kamut flour
The biggest difference between coconut flour and kamut flour is in their baking properties: Coconut flour absorbs far more moisture than kamut flour. Because of this, it tends to yield much denser bakes. Other differences include the fact that coconut flour is gluten-free and that coconut imparts a mild sweet flavor vs the nuttiness from kamut flour.
When compared to kamut, coconut flour stands out for its high protein content and moisture-absorbing qualities. Kamut flour is made from the ancient kamut grain, a type of wheat that is higher in protein than other types of grain. Because of this, kamut flour absorbs more liquid than regular all-purpose flour or whole wheat flour when used in baking recipes, although not quite as much as coconut flour.
This process of milling ancient grains is similar to the process used in the production of durum wheat in semolina flour.
Baking with coconut flour vs baking with kamut flour
As mentioned, coconut flour is extremely absorbent, so it’s great for making moist cakes or pie crusts. It requires more liquid added to the recipe than other types of flour, so you may need to adjust your recipe accordingly if you’re substituting coconut flour for another type of flour.
In addition, because coconut flour is naturally gluten-free, recipes generally require extra leavening agents to mimic the structure and volume that gluten gives to dough. Baking powder and baking soda are commonly used to help dough rise when heated. Even so, coconut flour will not rise as well as kamut flour which contains gluten, and will produce a more dense bake as a result. Here’s a list of some of the best coconut flour recipes out there just to give you a feel for all the different ways you can take advantage of coconut flour in your baking.
Kamut flour creates a soft but firm texture that’s ideal for making bread. It can also be used in most recipes that call for whole wheat flour, including bread, pancakes, and more. Baking with kamut flour is a great way to add whole grain nutrition, and a rich, nutty flavor to a variety of baked goods.
Ingredients in coconut flour vs kamut flour
The ingredients for coconut flour and kamut flour are simple: coconut flour is made from dried coconut meat that has been ground and sifted, while kamut flour is made from whole-kernel khorasan wheat. Accept no substitutes, and avoid additives! Check labels to make sure there are no additional ingredients or preservatives. (Organic is good too.)
In my experience, good quality baking ingredients can matter a LOT – so check out our top coconut flour rankings to make sure you’re taking advantage of the best coconut flour out there.
Coconut flour + kamut flour nutritional facts
| Per 1/4 cup serving | Coconut flour | Kamut flour | All-purpose flour |
| Calories | 120 | 100 | 110 |
| Carbs | 18 g | 21 g | 23 g |
| Fiber | 10 g | 3 g | 1 g |
| Fat | 3 g | 0.5 g | 0 g |
| Protein | 6 g | 4 g | 4 g |
| Glycemic index score | 45 | 40-45 | 85 |
Both coconut flour and kamut flour are healthy options for those looking to add some nutrition to their baking recipes.
Coconut flour is an excellent source of dietary fiber, providing 6g per 1/4 cup. It is also low in carbohydrates, free from gluten and grain-free. Made from an ancient grain, kamut flour has more protein, minerals and vitamins than modern wheat flours, such as zinc, magnesium, and iron.
As an added bonus, both are lower glycemic index flours (around 45) compared to all-purpose flour! (Of course, if you’re looking to REALLY minimize glycemic index, I’d recommend checking out almond flour.)
Coconut flour vs kamut flour storage
Both coconut flour and kamut flour need to be stored in airtight containers in a cool, dry place.
Kamut flour has half the storage life span of coconut flour (1 vs 2 years), so it’s important to use it quickly after purchase for optimal freshness!
You can lengthen the lifespan of your flour by refrigerating or freezing it, so long as you ensure there’s no moisture getting into it. (That’s where the airtight part comes in.)
Final thoughts on coconut flour vs kamut flour
In summary, coconut flour and kamut flour are among the healthiest flours you can use for baking. If you are looking for a gluten-free, low-carb, and high protein flour, coconut flour wins. Kamut flour is a great choice for those who require gluten for baking bread, or who want to enjoy the nutrient benefits of grain flour without sacrificing flavor.
Ultimately the choice between coconut flour and kamut flour comes down to personal preference, but either way you’ll end up with a delicious and nutritious result. If you’re still on the fence about what flour to use, check out our guide for 50+ different types of flour!
FAQ
No, it’s not. While coconut flour does contain some beneficial nutrients and is naturally gluten-free, it lacks some of the vitamins and minerals which are found in other types of flour like spelt flour or amaranth flour.
The healthiest flour depends on your dietary needs and preferences. For those who follow a paleo diet, coconut flour and almond flour are great options. If you’re looking for gluten-free ancient grains that are high in protein and fiber, amaranth flour, quinoa flour, buckwheat flour, millet, and teff may be better choices.
You can substitute any type of whole wheat flour for kamut flour using a 1:1 ratio. Spelt flour, amaranth flour, barley flour, and oat flour, are also good flour substitutes. Keep in mind each has slightly different baking properties and nutritional values. (You can learn more with this in-depth flour explainer.)
Kamut flour is unique because it’s made of unrefined, natural grains – kamut. It packs a punch when it comes to nutrition, especially its mineral concentration in comparison to modern-day wheat options. Although special, it’s not impossible to find like some other niche flours.
Possibly. Some say kamut is easier to digest than other grain products like whole wheat flour. However, kamut is wheat-based and therefore contains gluten, so those with celiac disease need to avoid it. Meanwhile, those with gluten intolerance or gluten sensitivity MIGHT tolerate kamut better than modern wheat, but that’s a question for a doctor.Â
It’s pronounced kah-MOOT. And, since it’s also known as khorasan wheat, that’s pronounced kor-ah-SON.
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