Coconut Flour vs Tigernut Flour: The Ultimate Verdict

Looking for a delicious and nutritious flour alternative? Coconut flour and tigernut flour are both great options! But which one is the best? Both are gluten-free and high in fiber, and both are great for baking, so is one really superior to the other? Let’s take a look.

Comparing coconut flour vs tigernut flour

	Tigernut flour	Coconut flour	All-purpose flour
Substitution Ratio	Around 3:4	1:4	N/A
Gluten-free?	Yes	Yes	No
Keto-friendly?	Somewhat – in small amounts it is okay, but the nut itself is not exactly low carb.	Somewhat	No
Paleo-friendly	Yes	Yes	No
Allergens	Possibly some pollen allergens, but considered extremely hypoallergenic.	Coconut (tree nuts)	Wheat, gluten
Liquid absorbency	Low	High	Medium
Pantry shelf life (unopened/sealed)	2 weeks	Up to 2 years	6-8 months
Best for baking	Paleo cookies, scones and brownies	Cakes, cookies, pie crusts, muffins and coconut flour sugar cookies.	Non-yeast recipes such as cookies, biscuits, and some breads)

Before we get into anything, let’s talk about what a tigernut actually is, because most people I know haven’t really heard of it. First of all, it isn’t a nut at all; it’s more of a tuber, like a tiny little nut-shaped sweet potato. The tiger name comes from the stripes it has on the outside. 

It goes by many names, and has been used in multiple cultures for centuries for various purposes. Chufa nuts, and Earth almonds are two of the more well-known names, and the Spanish use them to make horchata (possibly their national beverage aside from wine) since the 1800s.

Now that we have had our dose of history for the day, let’s move on! 

Differences between tigernut flour and coconut flour

A difference worth pointing out between the two flours is that tigernut is an extremely low-allergenic flour, and is often tolerated better by people with gut issues or IBS than coconut flour is. Tigernut naturally contains more fat and is higher in calories, but rates around the same as coconut for carbohydrate and fiber levels.

Ultimately though, both flours are great alternatives to traditional wheat or white flours, so try them out and see what works best for you!

Baking with coconut flour vs tigernut flour

Tigernut flour has a unique flavor and texture which cannot be replicated using all-purpose flour, and therefore it is better to use recipes specifically made with tigernut flour in mind rather than just using it as an all purpose flour substitute. The lack of gluten in tigernut flour makes it particularly difficult to use in baking recipes designed with all purpose flour in mind. All-purpose flour does contain gluten, which helps bind ingredients together and gives baked goods their shape and texture. Substituting tigernut flour for all-purpose could result in a dry, crumbly product that falls apart easily. 

When baking with tigernut, you should also consider the moisture content of each – tigernut is generally much drier than all purpose so you may need to adjust your liquids accordingly.

Both tigernut and coconut have a sweet nutty flavor which makes them perfect for desserts such as cookies and brownies. Tigernut can also be used in savory dishes such as soups or stews as a thickener. 

Both types of flour are quite dense so they should be used sparingly unless otherwise indicated in the recipe directions – too much will leave baked goods heavy or dry tasting! For example when using either type in cookies or brownies reducing the amount by at least 25 percent for tigernut flour and 75% for coconut flour is recommended since they tend to expand more easily than wheat based doughs/batter do during cooking/baking times.

It should also be noted that they may require extra binders like egg, and tigernut works better mixing with some kind of starch, like arrowroot or tapioca to hold things together.

If this all sounds like too much work, but you still would like to try something other than all-purpose, check out our handy guide to 50+ different kinds of flour….maybe something in there will inspire you!

Ingredients in tigernut flour vs coconut flour

Inside tigernut skin is a white, starchy center that can be dried, roasted, or boiled to make flour. 

The process for making tigernut flour begins by removing the skins. Then, the tigernuts are washed in cold water and dried in direct sunlight or an oven set between 100 to 120 F. The heat helps remove excess moisture from the tigernuts and soften them enough to be ground into a fine flour.

Once they are dry and soft enough to break apart easily, they are then ground in either a food processor or blender until they become a fine powder-like consistency. This powder can then be used directly as a baking ingredient or further refined by sifting through sieves or filters in order to remove any remaining pieces of skin or dirt. Once this process is complete, the resulting product is a finely milled 100% tigernut flour.

Coconut flour is made with the dried and processed flesh of coconuts, after the coconut oil and milk has been extracted. There are numerous brands available these days, but any good one will have 100% dried coconut (or some variant of that) on the label. In my experience, good quality ingredients matter, so this is critical stuff. If that leaves you feeling overwhelmed, we have done the research on the coconut flour for you, and have a handy guide on the best coconut flours on the market!

Tigernut flour + coconut flour nutritional facts

Per ¼ Cup Serving	Tigernut flour	Coconut flour	All-purpose flour
Calories	150	120	110
Carbs	19g	18g	23g
Fiber	10g	10g	1g
Fat	7g	3g	1g
Protein	2g	6g	4g
Glycemic index score	25-30	45	85

As I mentioned earlier – tigernut is higher in calories and fat, while coconut flour has more protein. Both achieve glycemic index scores a lot lower than all-purpose flour, which is a real plus for anyone who needs to monitor their blood sugar levels. Of course, if you’re looking for a REALLY low-glycemic index flour, try almond flour instead. (Although I should note that almond flour usually can’t be a full substitute for all-purpose flour, since it can lead to greasy bakes. Still, a partial substitution when combined with coconut flour could be an opportunity in many cases!)

Tigernut flour vs coconut flour storage

When storing both types of flours, make sure that they’re placed in air-tight containers or jars and kept away from sunlight or extreme temperatures as this can affect their shelf life significantly. Additionally, if you’re not planning on using the flours straight away, it’s best to freeze them so that they stay fresh for longer periods of time. 

As tigernut flour is technically a vegetable, it can go rancid pretty quickly, so its best to only buy what you plan to use within a month or so unless you can freeze it. 

It’s also important to check the expiration dates regularly before using either type of baking ingredient; this will ensure that your recipes turn out perfectly every time!

Tigernut flour vs coconut flour: The ultimate verdict

This is a tough one as they are very similar in a lot of ways. If I were a diabetic, I would probably choose tigernut due to its low GI, but I’m not, and coconut flour is generally more readily available and less expensive where I’m from. Factoring in those things, it is coconut for me by a margin, because both flours are honestly excellent and I suggest trying both to see which one you like best. 

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