Coconut Flour vs Whole Wheat Pastry Flour: Full Details

Whole wheat pastry flour, also known by its aliases Graham flour and sometimes soft wheat flour, is a light and delicate flour you can use in so many different recipes. Compared to the dense and hearty coconut flour, it’s like comparing chalk and cheese. Which is healthier? Which is better? Can I substitute one for the other? Is it the same as all-purpose?

So many questions just eating into the time you could be baking. Let’s sift through some information so you know which one to add to your shopping list. 

Comparing coconut flour vs whole wheat pastry flour

	Whole wheat pastry flour	Coconut flour	All-purpose flour
Substitution Ratio	1:1	1:4	N/A
Gluten-free?	No	Yes	No
Keto-friendly?	No	Somewhat	No
Paleo-friendly	No	Yes	No
Allergens	Wheat, gluten	Coconut (tree nuts)	Wheat, gluten
Liquid absorbency	Medium	High	Medium
Pantry shelf life (unopened/sealed)	3-6 months	Up to 2 years	6-8 months
Best for baking	Cookies, pancakes, muffins, brownies, pie crusts	Most desserts – especially cakes, cookies, and pie crusts, muffins, and coconut flour brownies!	Non-yeast recipes such as cookies, biscuits, and some breads

Differences between whole wheat pastry flour and coconut flour

Whole wheat pastry flour is made with very soft white wheat, which is usually stone ground. It is lower in the protein gluten than all-purpose flour but not gluten-free, and when used in baking, it produces light and delicate baked treats due to the lower protein content. 

Don’t confuse it with whole wheat flour, that one is milled from the higher protein, bread-loving hard winter wheat, whereas wholewheat pastry flour is from the softer spring wheat. Whole wheat pastry flour is still a whole grain though, as the bran and germ remain in it after milling. 

Compared to coconut flour, the differences are pretty standout. Coconut flour is dense, heavy, gluten-free, and has a much better nutritional profile. 

Baking with coconut flour vs whole wheat pastry flour

Baking with whole wheat pastry flour, as opposed to all-purpose flour or regular pastry flour, has the added benefit of a bit more nutrition in your baked goods. But it doesn’t match the extra nutrients that coconut flour provides. 

The only similarity I can really think of between the two is that they both work well for sweet products and desserts, but that’s about where the similarities end. Coconut flour requires more liquid and binding agents and cannot be substituted for all-purpose at a 1:1 ratio like whole wheat pastry flour can. 

When baking with whole wheat pastry flour, you can expect a similar outcome as baking with regular white flour, but with a bit of a lighter and flakier dough. When looking at recipes and selecting which flour, it is helpful to check if the recipe should be dense, like delicious fudgy brownies. Then, coconut flour would add to that texture better than whole wheat pastry flour would. 

Ingredients in whole wheat pastry flour vs coconut flour

Whole wheat pastry flour should be made from 100% stone ground soft spring wheat, and coconut flour should be made from 100% dried, ground coconut meat. I wouldn’t buy any that contain additives should contain additives such as anti-caking agents or preservatives.  

Whole wheat pastry flour + coconut flour nutritional facts

Per ¼ Cup Serving	Whole wheat pastry flour	Coconut flour	All-purpose flour
Calories	110	120	110
Carbs	22g	18g	23g
Fiber	4g	10g	1g
Fat	0.5g	3g	1g
Protein	4g	6g	4g
Glycemic index score	68-84*	45	85

*Estimate based on regular whole wheat flour

Whole wheat pastry flour vs coconut flour storage

Much like other flours made with the whole grain, whole wheat pastry flour has a shorter shelf life. If you can, store it in the fridge or even the freezer to maximize this. The same can be done for coconut flour. If your refrigerator is a little too full, then airtight containers in the coolest place possible are suggested for pretty much any kind of flour. 

Whole wheat pastry flour vs coconut flour: The ultimate verdict

In my humble opinion, there are three things to consider when choosing which flour is suitable for you—the first is ease of use. Whole wheat pastry flour is simpler to substitute with regular all-purpose, and it is also more predictable to work with. Coconut flour takes some practice, and it’s often better to use recipes explicitly designed for coconut flour rather than throwing it into any baking recipe. 

The second is nutrition. Coconut flour is nutritionally superior to whole wheat pastry flour in most ways and is gluten-free. If healthy baking is your jam, then that is the flour I would choose. 

The texture is the third thing. If your recipe calls for a light, fluffy, flaky creation, then whole wheat pastry flour is your answer. If you need something dense and heavy, then coconut is your guy. If you’re looking for more options, here’s an in-depth explainer on all the flours.

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