There are so many different kinds of flour on the market that make baking a breeze for alternative diets or allergies! From banana flour to chickpea flour, baked goods have never seen such versatility.
Two you may have heard of: sunflower seed flour – a simple flour made of finely ground sunflower seeds. But how does it compare to coconut flour? We’re here to find out which offers the best bake – for what you’re making, of course. Both these options have their own special qualities, from their nutritional makeup to how they fare when baking certain treats.
Let’s hop right in!
Comparing coconut flour vs sunflower seed flour
| Coconut Flour | Sunflower Seed Flour | All-Purpose Flour | |
| Substitution ratio vs all-purpose flour | 1:4 | 1:1 | N/A |
| Gluten-free? | Yes | Yes | No |
| Keto-friendly? | Somewhat | Yes | No |
| Paleo-friendly? | Yes | Yes | No |
| Allergens | Coconut (tree nuts) | Sunflower seeds | Wheat, gluten |
| Liquid absorbency | High | Medium (very close to almond flour) | Medium |
| Pantry shelf life (unopened/sealed) | Up to 2 years | Inconclusive, but homemade sunflower seed flours don’t last very long – about 2 – 6 months in the fridge or freezer | 6 – 8 months |
| Best for baking… | Most desserts – especially cakes, cookies, pie crusts, muffins, dense breads (especially pumpkin bread!) | A great nut-free almond flour sub for cookies, breads, brownies, crusts, and more | Non-yeast recipes (think cookies, biscuits, and some breads) |
Sunflower seed flour is god-tier when it comes to accommodating alternative diets. It’s paleo-friendly, keto-friendly, and gluten-free, as well as environmentally friendly for those who care! Sunflowers are sustainable and require minimal water to produce.
On the other hand, coconut flour is only somewhat keto-friendly, which still makes it okay if you’re using small amounts of flour for a recipe. It also can’t be used as a 1:1 substitute for all-purpose flour because it is so dense and absorbs a high amount of moisture.
Both options are fantastic for classic desserts like cookies, sweet breads, and pies!
Differences between coconut flour and sunflower seed flour
The biggest difference between coconut flour and sunflower seed flour is in how they bake. Other differences include their nutritional content and storage.
While both flours are wonderfully neutral yet faintly sweet, they do have a couple of differences. This includes the way they bake and their nutritional content, which we’ll go through in this section.
Baking with coconut flour vs baking with sunflower seed flour
If you’ve by any chance used both of these flours before, you’ll definitely remember how different they bake. If you haven’t, just take one look at their substitution ratios, and you’ll get a glimpse of it.
In my experience, sunflower seed flour acts very similarly to almond flour in a recipe. You can use it as an easy 1:1 substitute for all-purpose flour, as it boasts a light and airy texture.
Meanwhile, coconut flour’s makeup is on the heavy side (1:4 ratio), producing dense and thick bakes due to its high absorbency. While this can be beneficial for certain recipes, keep in mind that it absorbs a lot of liquid and expands to double its size!
This means you can use it to make delicious, dense breads (check out this coconut flour bread recipe!) and toast that can be used as a filling side.
Ingredients in coconut flour vs sunflower seed flour
Sunflower seed flour is made from raw sunflower seed kernels, and nothing else, just like good coconut flour is made from nothing other than coconut meat – simple as that!
In my experience, high-quality baking ingredients matter. Many flours have added additives, preservatives, and fillers in their ingredients list – the result is a suboptimal bake. Check the label and make sure you’re getting the real stuff. We’ve put together a handy guide to the very best coconut flour you can buy.
Coconut flour + sunflower seed flour nutritional facts
| Per ¼ cup serving | Coconut flour | Sunflower seed flour | All-purpose flour |
| Calories | 120 | 180 | 110 |
| Carbs | 18 g | 7 g | 23 g |
| Fiber | 10 g | 4 g | 1 g |
| Fat | 3 g | 13 g | 0 g |
| Protein | 6 g | 9 g | 4 g |
| Glycemic index score | 45 | 35* | 85 |
*While there isn’t any conclusive data on the glycemic index of sunflower seed flour, the glycemic index of sunflower seeds is 35. Since sunflower seed flour is made of pure sunflower seeds, it’s likely to be similar, if not the same.
Sunflower seed flour is low in quite a few things across the board. Although it lacks fiber compared to coconut (4g compared to 10g), it only has 7g of carbs, giving it a low glycemic index. With 9g of protein, it’s a sure protein boost for any baked good and a healthy source of fat, with 13 g of heart-healthy polyunsaturated fats.
Coconut flour has a little more oomph if you’re looking for a fibrous flour, and is lower in calories than sunflower seed flour (120 compared to 180). It also has 18g of carbs – which is why it’s only considered somewhat keto-friendly.
Overall, both are considered healthy flours that are amazing alternatives in any recipe.
Coconut flour vs sunflower seed flour storage
As mentioned, there really isn’t much data about sunflower seed flour storage. The flour itself is a rare find even online, and if available, found mostly at health food stores. From an online search, you’ll find plenty of recipes on homemade sunflower seed flour but not much on packaged flours you can buy as-is.
Based on the many homemade recipes, it seems that the consensus is that you can store it in the fridge for up to 2 months and in the freezer for up to 6 months. On the other side of the coin, coconut flour can last a lot longer – up to 2 years if stored properly!
Coconut flour vs sunflower seed flour: The best bake
Summing up – I would say it’s hard to crown just one of the flours and say either creates the “best bake.” Just like when it comes to making a choice with other ingredients, they both have pros and cons depending on what you want the outcome to be.
If you’re searching for a flour that doesn’t have much of an effect on how the bake turns out vs all-purpose flour, then sunflower seed flour is the way to go. Being a 1:1 sub for all-purpose flour, it’s always a top choice if you just want to use a keto-friendly, paleo-friendly, or gluten-free option.
But because it’s so much easier to find and its nutritional content is a little more robust, coconut flour is still my favorite alternative flour. While I like all healthy flour, I also enjoy the richness of coconut flour and the versatility it provides. I can make anything from coconut flour crepes to coconut flour chocolate donuts, and more. Looking for the best coconut flours on the market? Check out The Best Coconut Flour You Can Buy.
FAQ
Neither is truly “better” than the other, but either flour can be more suitable for certain bakes. If you have a nut allergy or are baking for people with nut allergies and don’t want to use an alternative flour, then sunflower seed flour is an ideal option. It is considered to be extremely close in baking properties to almond flour in texture, versatility, color, and taste.
There is, in fact, one aspect that makes sunflower seed a “better” flour – and this is environmental impact. Almonds are demanding when it comes to water for growth, whereas sunflowers require barely any at all.
Sunflower seed flour is high in protein, healthy fats, and low in carbohydrates, which feels like a pretty healthy option for baking. It’s additionally rich in antioxidants and is chock full of vitamins and minerals.
Leave a Comment