Coconut flour and sorghum flour are both gluten-free flours which have become increasingly popular in recent years, but which one should you choose?
There are some important differences between the two that you should be aware of when baking, including their taste and texture, nutritional value, and shelf life.
Here’s a full breakdown of coconut flour vs sorghum flour to help you decide which one is best for you!
Comparing coconut flour vs sorghum flour
Coconut flour | Sorghum flour | All-purpose flour | |
Substitution ratio | 1:4 | 1:1 | N/A |
Gluten-free? | Yes | Yes | No |
Keto-friendly? | Somewhat | No | No |
Paleo-friendly? | Yes | No | No |
Common Allergens | Coconut (tree nuts) | No | Wheat, gluten |
Liquid absorbency | High | Medium | Medium |
Pantry shelf life (unopened/sealed) | Up to 2 years | 3-4 months (best if stored in the fridge or freezer) | 6-8 months |
Best for baking | I tend to prefer it in desserts – like cakes, cookies, and pie crusts. Also great in muffins and dense breads. | Breads, cakes, cookies, and pancakes. | Non-yeast recipes (think cookies, biscuits, and some breads) |
Coconut flour and sorghum flour are both excellent gluten-free substitutes for traditional wheat-based flours, making them great options for those with celiac disease or those who are trying to avoid gluten in their diets. They can both be used for a variety of baked goods, such as breads, cakes, and cookies.
However, there are some big differences between the two, so read on to get the full scoop!
Differences between coconut flour and sorghum flour
One of the most significant differences between coconut flour and sorghum flour is the fact that coconut flour has a much higher water-absorbing capacity. This means that recipes with coconut flour require less flour than those with sorghum flour. In my experience, to ensure your recipes don’t end up too dry or dense, a good rule of thumb when baking is to use about 1 cup of coconut flour for every 4 cups of all-purpose flour.
It’s also important to note the difference in proteins and fats between coconut and sorghum flour. Coconut flour is higher in protein and fat, which creates a thick, dense bake. So if you’re looking for a light, fluffy outcome, sorghum flour may be the way to go!
There are several other differences when it comes to baking, ingredients, nutrition facts, and storage. We’ll cover each below, starting with baking!
Baking with coconut flour vs baking with sorghum flour
Coconut flour’s subtle coconut-y flavor is best suited for coconut-flavored recipes, but can really enhance the taste of any recipe, like muffins or these coconut flour sugar cookies.
Sorghum flour has a texture and density that is comparable to all-purpose flour, but it’s slightly less sticky. Sorghum flour can impart a sour flavor and dryness to baked goods, so it’s usually combined with other types of gluten-free flours such as rice flour, tapioca flour, and potato starch.
Because coconut flour and sorghum are gluten-free, they need a little help from binders so you get the right texture. If you’re substituting coconut or sorghum flour in a recipe that originally uses flour containing gluten, remember to use a binding agent like eggs, flaxseed, or xanthan gum to ensure everything holds together nicely.
Ingredients in coconut flour vs sorghum flour
Coconut flour is made from ground, dried coconut. However, not all coconut flours are created equal. Here are the best coconut flour brands, plus tips on using coconut flour!
Sorghum flour, also known as jowar flour, is stone ground from 100% whole-grain sorghum, a gluten-free cereal grain.
When looking at the ingredients list, make sure there is no added sugar or fillers so you’re only getting the good stuff!
Coconut flour + sorghum flour nutritional facts
Per 1/4 cup serving | Coconut flour | Sorghum flour | All-purpose flour |
Calories | 120 | 130 | 110 |
Carbs | 18 g | 28 g | 23 g |
Fiber | 10 g | 2 g | 1 g |
Fat | 3 g | 0.5 g | 0 g |
Protein | 6 g | 3 g | 4 g |
Glycemic index score | 45 | 66-70 | 85 |
Compared to sorghum flour, coconut flour packs more fiber, protein, and healthy fats, while sorghum flour has a higher calorie and carbohydrate count. Sorghum flour also has a much higher glycemic index (GI) score than coconut flour, which could lead to blood sugar spikes.
Sorghum flour is still higher in nutrients like protein and iron compared to other gluten-free flours like quinoa flour, but if you’re watching your weight or have diabetes, coconut flour is the better option. (And if you’re laser-focused on a low glycemic index score, almond flour is worth a second look.)
Coconut flour vs sorghum flour storage
If you want your flour to last more than a few months, coconut flour is a great option because it can last up to 2 years when stored correctly in an airtight container. Sorghum flour, on the other hand, can last up to 3 to 4 months in a cool, dry, dark place.
It’s a good idea to store coconut and sorghum flour in the fridge or freezer, in a vapor-proof bag, especially if you live in a warm and humid climate.
Coconut flour vs sorghum flour: Final thoughts
Both coconut flour and sorghum flour are great options for baking gluten-free treats. But I have to say, I prefer the nutrition facts, long shelf-life, and stronger coconut flavor of coconut flour.
With sorghum flour, you’ll get a milder flavor, nutrients like protein and iron, and you may need to experiment with combining it with other flours to get the best results. It all comes down to what type of recipe you’re making and your personal preference.
With these tips in mind, there’s no reason why you shouldn’t be able to create delicious recipes with either ingredient!
FAQ
A good substitute for sorghum flour is oat flour as it’s gluten-free and high in fiber. Other good substitutes include brown rice flour, quinoa flour, and buckwheat flour, but the final product may vary slightly due to the different properties of each flour type.
A good substitute for coconut flour is almond flour as it contains similar nutrients and has a milder, nuttier taste than coconut. Almond flour is also gluten-free which makes it an ideal choice for people following special diets or avoiding gluten.
Sorghum flour is also commonly known as milo flour, or jowar flour. They are all the same gluten-free alternative flour.
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