Coconut Flour vs Pecan Flour: The Full Scoop

One of the great perks about using alternative flours is that you get delicious baked products and are loading up on essential nutrients for your body! Coconut flour and pecan flour are two great examples of this….You just need to know what product you’re baking before choosing either.

So, let’s make that choice a little easier on you by comparing the ups and downs of both flours. Ready? Let’s go. 

Comparing coconut flour vs pecan flour

	Pecan flour	Coconut flour	All-purpose flour
Substitution Ratio	1:1*	1:4	N/A
Gluten-free?	Yes	Yes	No
Keto-friendly?	Yes	Somewhat	No
Paleo-friendly	Yes	Yes	No
Allergens	Nuts	Coconut (tree nuts)	Wheat, gluten
Liquid absorbency	Medium	High	Medium
Pantry shelf life (unopened/sealed)	1 month	Up to 2 years	6-8 months
Best for baking	Paleo, keto and grain-free desserts	Most desserts – cakes, cookies, pie crusts, muffins.	Non-yeast recipes such as cookies, biscuits, and some breads

*You will need added binding agents like eggs.

Differences between pecan flour and coconut flour

When it comes to taste and aroma, there is a notable difference between the two. Coconut flour has a mild flavor and delicate sweetness, which is ideal for adding subtle flavors to baked goods without overpowering the other components. On the other hand, pecan flour has an intense nutty flavor that becomes more pronounced when cooked, making it perfect for adding a rich depth of flavor to baked goods such as muffins and cakes.

Overall, coconut flour and pecan flours have different uses but can be used effectively in various baking recipes depending on what flavors you’re trying to achieve and what type of texture you’re looking for in your finished product.

Baking with coconut flour vs pecan flour

In terms of baking properties, coconut flour tends to absorb more liquid than pecan flour. Hence, recipes often require additional liquid or binding agents such as eggs or nut butter when using coconut flour as an ingredient in baking recipes. 

Pecan Flour tends to produce denser baked goods due to its higher fat content and can be used as a partial replacement for all-purpose or wheat flour, depending on your recipe requirements.

Coconut flour can be harder to work with; its highly absorbent nature means that too much liquid can cause a recipe to become overly dense or gummy. 

Pecan flour is higher in fat than many other types of grains and nuts. This helps provide structure and moisture when baking breads and cakes. Additionally, pecan flour adds a delightful nutty flavor that is perfect for sweet baked goods like muffins and scones. It is important to note, however that pecan flour can easily overpower other flavors.

As for texture, due to its low gluten content, both coconut and pecan-based baked goods tend to have a crumbly texture which may not be ideal for certain applications such as tortillas or crackers where you want them more pliable and flexible.

Overall both coconut and pecan flours offer unique health benefits along with distinct flavors that can bring something special to your recipes – just remember to adjust the wet ingredients accordingly when using either one!

Ingredients in pecan flour vs coconut flour

Both flours should be 100% ground forms of the main ingredient! So in this case, 100% dried and ground coconuts and 100% dried and ground pecans. I’ve found that ingredient quality is really important to get a great bake, so it’s important to buy organic and single-ingredient flours. Always check the label! To save you time, we have done the research on the coconut flour for you, and have a handy guide on the best coconut flours you can find!

Pecan flour + coconut flour nutritional facts

Per ¼ Cup Serving	Pecan flour	Coconut flour	All-purpose flour
Calories	133	120	110
Carbs	2.7g	18g	23g
Fiber	1.3g	10g	1g
Fat	14.7g	3g	1g
Protein	1.3g	6g	4g
Glycemic index score	10-20	45	85

One of the main differences between these two types of flour lies in their nutrient content. Coconut flour is rich in dietary fiber, for those looking to increase their intake, whereas pecan flour is higher in fat but lower in carbs which makes it an attractive option for people looking to reduce their carbohydrate intake. It also contains several essential vitamins, including Vitamin E and heart-healthy unsaturated fats like oleic acid and linoleic acid. Both score relatively low on the glycemic index score, although pecan at 10-20 is obviously quite a bit lower. The award for the lowest glycemic index score I’ve seen, though, is still held by almond flour.

Pecan flour vs coconut flour storage

Pecan flour and coconut flour both have unique storage requirements, so it is important to know their differences when deciding which one will work best for you. Pecan flour is made from ground pecans, so it is best stored in the refrigerator or freezer in an airtight container, as it can spoil quickly. Pecan flour should be used within a few days of opening the package for optimal freshness. 

Coconut flour, on the other hand, can still spoil if not stored correctly, but it does not require refrigeration and has a longer shelf life than pecan flour. An unopened package of coconut flour can usually last up to two years when stored at room temperature in an airtight container away from direct sunlight. Once opened, however, coconut flour should still be stored in an airtight container at room temperature and used within six months for optimal freshness. 

Pecan flour vs coconut flour: The ultimate verdict

If you are on a low carbohydrate diet, pecan flour, with its almost nothing carb content, is a fabulous alternative for your baked goods. In terms of flavor, I like both, but pecan is more likely to become overpowering in a dish, so you have to really enjoy the taste.

All in all, with the exception of the carbohydrate and fiber content, I find the flours similar enough not to be able to say which is the “ultimate” one! If you can’t decide on your ultimate flour either, this list of 50+ flours might help you!

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